Three Mindful Breaths – Guided Mindfulness Meditation
This video is part of the Mindfulness Incubator video series. (10/16)
Transcript
Let’s begin by taking a moment just to settle your body in a comfortable position, can be standing, sitting, or lying down. Just inviting a sense of ease and relaxation in the body, feeling comfortable with the intention to bring awareness and alertness to the physical sensations of your body.
Can you feel the weight of your body on the ground or your chair, the points of contact with the earth or whatever is underneath you? Noticing sounds around you move through your ears? Noticing any smells, bringing awareness to the sensations of breathing through your nose or your mouth?
And as you breathe, see if you can relax your belly and your chest, seeing if you can loosen any tension, softening any tightness, and allowing yourself to breathe full deep breaths, inviting a sense of ease in your belly and your chest as you let go of any tension. Dropping your shoulders, softening your hands and the muscles of your face. Just feeling a sense of ease as you breathe, noticing the physical sensations around your body. What does it feel like to be breathing in this moment, the sensations of each inhale and exhale?
Today, we’re going to practice three mindful breaths. Begin by taking a slow gentle inhale, resting your attention on the sensation of the air passing through your nostrils, filling your chest and abdomen. Notice the inhale ends and shifts back through a gentle exhale. Notice the sensations in the body as the air passes back out. Rest for a moment and begin again. Long, slow inhale, directing your attention to the sensation of the air as you breathe in, and a long slow exhale, noticing the sensations as the air passes out, noticing the air move in and out.
Wonderful. What did that feel like? If you had to describe the sensations of breathing in those moments to somebody, how would you describe it? What temperature was the air? How long was each exhale? Was there a sense of ease or a sense of trying to do it right? What was that experience like for you?
Over time, you’ll be building your concentration as well as a sense of kind curiosity, where you’re able to stay present with the sense of openness, just noticing all the physical sensations, as well as how your mind relates to your experience. So don’t worry if you felt like you didn’t get this right or if you felt like this was boring. Those are completely natural reactions. But if this provided a sense of ease for you, I invite you to try this again and again. In the coming weeks, we’ll be exploring different ways of bringing mindfulness to the breath, as well as to the body, to build embodied awareness, a sense of confidence, and also kindness for ourselves and others.
Reflection
In the hustle and bustle of our daily lives, it’s easy to forget the simple act of breathing. We take it for granted, rarely pausing to acknowledge the profound role it plays in our well-being. But today, let’s take a moment to do just that.
Imagine yourself in a comfortable position, whether it’s standing, sitting, or lying down. The goal is simple: find comfort. Allow yourself to settle into this moment, embracing a sense of ease and relaxation. The intention? To reconnect with your body and its sensations.
Start by feeling the gentle weight of your body. Whether it’s pressing against the ground or a chair, become aware of those points of contact with the Earth. Let the sounds around you flow through your ears, and notice any subtle scents in the air. Pay attention to the gentle rhythm of your breath, whether it flows through your nose or mouth.
Now, as you take each breath, let it be a deliberate act of relaxation. Feel your belly and chest expanding with each inhale, as you release any tension or tightness. Allow your shoulders to drop, your hands to soften, and the muscles of your face to relax. With each breath, you invite a profound sense of ease, and you become more attuned to the physical sensations within your body.
Take a moment to reflect on the experience. What did it feel like to simply breathe, to be fully present with each inhale and exhale? Did you notice the temperature of the air? The duration of each exhale? Did you find a sense of ease or perhaps a desire to get it just right?
Remember, this practice is not about perfection; it’s about cultivating awareness and curiosity. As you continue on this journey, you’ll build your ability to concentrate and maintain an open, kind curiosity. You’ll explore various ways to bring mindfulness to your breath and body, fostering embodied awareness, self-assurance, and compassion, not just for yourself but for others as well.
So, if this brief moment of mindfulness resonated with you, I encourage you to revisit it regularly. In the weeks ahead, we’ll delve into different techniques to deepen your connection with your breath and body, nurturing a stronger sense of presence and well-being. Embrace this opportunity to rediscover the profound simplicity of your own breath.