10 Minute Mindfulness Of Breath

Mindfulness of breath.

Sitting up straight and allowing your eyes to close.

Become aware of your surroundings,

The space that you're in,

And any sounds that you can hear.

Really explore the sounds.

Both those that are far away and those that are close by.

Then turning your attention inwards to the body.

Exploring how this feels right now.

Is there any discomfort anywhere?

Can you feel any sensations on the skin or inside?

Then turning your attention to the sensation of breathing.

Focus on where you feel the air first entering your body,

In your mouth or nostrils.

Then on where you feel the air last exiting the body,

Perhaps on your upper lip or in your mouth again.

Then move your attention to your chest.

Then moving your attention to your chest.

Then moving your attention to your chest.

Then place one or both hands on your abdomen.

Feel as it expands and contracts with each breath in and each breath out.

Then move your attention to your chest.

Now allow your attention to rest on the breath.

Wherever you feel it strongest.

Connecting to the full length of each breath in.

The pause before the breath out.

Then the full length of each breath out.

Don't worry if you notice yourself becoming distracted,

Not concentrating on the breath anymore.

This is all part of it.

Just as soon as you notice that you've been distracted,

Acknowledge where your mind has been.

Don't force the thought or feeling away.

Allow it to pass in its own time.

Then when you're ready,

Gently take your mind back to the awareness of the breath again.

Now letting go.

Letting go of the focus on the breath.

For a few moments,

Allowing your mind to do whatever it wants to do.

Not being too dizzy or still.

Just letting it be.

And becoming aware of the body again sitting here.

Of your surroundings.

And any sounds that you can hear.

And when you're ready,

Opening your eyes.