3 Mindful Breaths So let's find that comfortable position to settle our body in.
It could be standing,
Sitting or lying down.
Just inviting a sense of ease and comfort,
A sense of relaxation in the body,
Feeling comfortable,
Peaceful,
Relaxed but alert.
With the intention to bring awareness and alertness to the physical sensation of your body.
Can you feel the weight of your body on the ground or on a chair if you're sitting on a chair?
Can you feel your feet touching the floor,
Or the body touching the floor,
The earth or whatever is beneath you?
Can you feel the weight of your body just settling in,
Relaxing,
Noticing the sounds of the breath,
Or noticing the sounds around that move through the room,
Or the sounds that move through your ears,
Noticing if there is any smell?
Bringing awareness to the sensation of breathing,
To the sound of the breathing,
Through your nose or through your mouth.
Can you feel the air,
The cold air coming into the nose,
Into the nostrils?
Can you feel the warm air leaving your nostrils?
And as you breathe,
See if you can relax your belly,
Your chest,
Your shoulders,
Seeing if you can loosen any tension in your shoulders,
In your chest,
Softening any tightness,
Allowing yourself to breathe full,
Deep breath,
Inviting a sense of ease,
Comfort in your belly and in your chest.
As you let go of any tension,
Any pain,
Any discomfort,
Dropping your shoulders,
Softening your hands,
Softening your face,
Your jaw,
Your tongue,
And the muscles all around your face,
Just feeling a sense of ease as you breathe in and breathe out,
Noticing the physical sensation around your body,
How does it feel like to be breathing in this moment,
This present moment,
How does it feel to experience the sensation of each inhale and each exhale?
Today we are going to practice the 3 mindful breaths.
Begin taking a slow,
Gentle inhale,
Resting your attention on the sensation of air passing through your nostrils,
Feeling your chest,
Feeling your abdominal,
And notice the inhale ends and shift back through a gentle exhale.
Notice the sensation in the body as the air leaves the nostrils out.
Rest for a moment and begin again your inhalations and your exhalations.
Long,
Slow inhale,
Directing your attention to the sensation of the air as you breathe in.
On the long,
Slow exhale,
Noticing the sensation as the air leaves the nostrils and continue noticing the air move in and the air move out.
How did that feel like?
If you had to take a moment and describe the sensation of breathing in this moment to someone,
How would you describe it?
How long was each exhale?
Was the breath comfortable?
Did you feel the cold air touching your nostrils?
Was the temperature okay?
Was it fine?
Was there a sense of discomfort or a sense of trying to do this perfect?
Was there too many thoughts coming,
Going,
Distracting you from your breathing?
What was that experience like for you today?
And if it was uncomfortable or there were thoughts coming,
Going,
Distracting you from your breath,
That's okay.
You will be building your concentration as well as your sense of kind curiosity where you are able to stay present with all the sensation and awareness as you practice more the 3 mindful breaths.
So don't worry if you felt like you couldn't do it right or the breath was tight today or the thoughts were coming,
Going.
These are all completely normal reactions and we are only human beings.
We do have thoughts,
Emotions that they come and go and distract us from our practice and focus.
But even for one breath that provided a sense of ease and comfort for you,
I invite you to try this again and again.
As you practice more,
You will feel like you can maybe focus even more on 2 or 3 breaths that can provide a sense of ease,
Comfort,
A sense of staying in present with no judgement,
A sense of calm and relaxation.
Thank you so much for practicing today with me the 3 mindful breaths.
