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The Basics of Mindfulness

A simple breathing meditation to help bring more balance, calm and concentration to the mind.

Today, we'll do a simple breathing meditation, which will help bring more balance, calm and concentration to the mind. So don't worry if you've never done any meditation before, I'm going to be guiding you through every step of the way. So just settling in to your seat now, in a comfortable position. And seeing if you can sit upright rather than slouching. And allowing your eyes to gently close.

And as a way of settling in here more fully, just now taking three deep, slow, full breaths. So breathing in. And breathing out. And just doing two more like that now. And with each exhale, can you get a sense of allowing your body to relax and settle into gravity and into this moment, a little more.

And as you let go of any control of the breath now, just shifting your awareness all the way down into the belly. Just focus on feeling the sensations of the breath here. The rising of your belly on the inhale. And the falling on the exhale. And if you find it easier to focus on the breath at maybe the tip of the nostrils or in the chest, that's fine too.

So feeling free to pay attention to wherever the breath feels the strongest and the easiest to follow. And from time to time, you'll probably find that your attention gets caught up in thinking. Maybe worries, anxieties, memories, or your to-do list. And so you're no longer feeling the breath. Whenever that happens, just notice what thought your mind was caught up in and letting it go.

And simply beginning again to focus on the sensations of the breath in the body. As best you can, just keep following the flow and sensation of the breath here. In. And out. And as this practice now begins to draw towards the close, just gently wriggle your fingers and toes.

Notice how you mind and body feel after taking some time for meditation. So it's, it's quite common to find sitting in stillness a little difficult at first, since our minds are often racing all day. So rest assured that with practice, the mind settles and relaxes quicker and the whole practice becomes easier and easier. You'll find as you continue to practice meditation, that the calm and clarity of mindfulness will flow not only into your meditation but into your daily life too. So when you're ready, gently opening the eyes.

Meditation

2

The Basics of Mindfulness

A simple breathing meditation to help bring more balance, calm and concentration to the mind.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Today, we'll do a simple breathing meditation, which will help bring more balance, calm and concentration to the mind. So don't worry if you've never done any meditation before, I'm going to be guiding you through every step of the way. So just settling in to your seat now, in a comfortable position. And seeing if you can sit upright rather than slouching. And allowing your eyes to gently close.

And as a way of settling in here more fully, just now taking three deep, slow, full breaths. So breathing in. And breathing out. And just doing two more like that now. And with each exhale, can you get a sense of allowing your body to relax and settle into gravity and into this moment, a little more.

And as you let go of any control of the breath now, just shifting your awareness all the way down into the belly. Just focus on feeling the sensations of the breath here. The rising of your belly on the inhale. And the falling on the exhale. And if you find it easier to focus on the breath at maybe the tip of the nostrils or in the chest, that's fine too.

So feeling free to pay attention to wherever the breath feels the strongest and the easiest to follow. And from time to time, you'll probably find that your attention gets caught up in thinking. Maybe worries, anxieties, memories, or your to-do list. And so you're no longer feeling the breath. Whenever that happens, just notice what thought your mind was caught up in and letting it go.

And simply beginning again to focus on the sensations of the breath in the body. As best you can, just keep following the flow and sensation of the breath here. In. And out. And as this practice now begins to draw towards the close, just gently wriggle your fingers and toes.

Notice how you mind and body feel after taking some time for meditation. So it's, it's quite common to find sitting in stillness a little difficult at first, since our minds are often racing all day. So rest assured that with practice, the mind settles and relaxes quicker and the whole practice becomes easier and easier. You'll find as you continue to practice meditation, that the calm and clarity of mindfulness will flow not only into your meditation but into your daily life too. So when you're ready, gently opening the eyes.

Meditation

2

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