Hi,
I'm Nina and today I'm going to guide you through a simple breath awareness meditation.
As leaders,
The quality of our presence defines the energy we bring to our teams,
Relationships and decisions.
The simple act of becoming aware of the breath serves as a powerful anchor to the present moment,
Helping us navigate challenges with clarity,
Calm and compassion.
For conscious leaders,
This awareness fosters self-regulation,
Emotional intelligence and the capacity to respond rather than react.
This meditation draws inspiration from Vipassana practices,
Focusing on the space between the lip and the nose,
The gateway of the breath.
This subtle awareness cultivates a deep sense of focus and equanimity,
Empowering you to lead with mindfulness and intention.
So let's begin.
Find a comfortable seated position where your spine is upright but relaxed and close your eyes if you feel comfortable with that or alternatively lower your gaze.
Rest your hands on your thighs or in your lap and take a few deep breaths,
Inhaling through the nose and exhaling slowly through the mouth,
Letting go of tension with each exhale,
Breathing in again and out and with each inhale feeling yourself arrive more in your seat and on the exhale letting go of what no longer serves,
Letting go of the day,
Letting go of what you're doing after this,
Relaxing your mind and now allow your breath to settle into its natural rhythm,
Flowing in and out through the nose,
Begin to gently observe the sensation of the breath entering and exiting the nostrils,
Notice the coolness of the air as you inhale and the warmth as you exhale and if your mind wanders gently bring your focus back to the breath without judgment.
You may also guide the focus of your eyes from the point between the eyes at the top of the nose and then up a little bit,
Narrow your attention now to the area between the upper lip and the base of the nostrils,
This is where the breath meets the body,
Observe any subtle sensations in this space,
Perhaps there's a slight tingling,
Warmth or coolness or the feigned touch of air,
Keep your focus here on this little area,
Staying curious and relaxed,
The goal is not to control the breath but to observe its natural flow,
If your mind is distracting you gently relax your thoughts and come back to the breath,
If it helps take a conscious deep breath,
If any emotions arise acknowledge them briefly and gently return to the space between your upper lip and the base of the nose,
Relaxing into the comfort of feeling the sensation in this little area and gradually expand your awareness to the entire body,
Noticing any sensations that are on the surface and within your body,
Noticing how you feel in the present moment,
How are you feeling right now,
Take a few deeper breaths,
Gently moving your fingers and toes to reconnect with your surroundings,
Noticing anything you can hear around you and letting the breath and the movement bring you back to this moment in this room in this body,
Maybe roll your head on your shoulders,
Gently move your body to bring yourself back and when you're ready open your eyes or lift your gaze carrying the calm and clarity of this practice into your leadership journey,
After the meditation take a moment to journal or reflect on any insights or shifts in your state of mind,
Reflect on how might this influence the way you show up in your leadership,
This simple yet profound exercise can be repeated daily to build resilience,
Presence and mindfulness essential for conscious leadership.
