Just This One Breath (S1E7)
Being mindful of the breath is often the first instruction given to beginners, yet it can be supportive no matter your level of experience. One of the reasons why the breath is a common meditation anchor is that it is always with us, wherever we go. This 5-minute meditation (with ending bell) was written with that in mind—no matter where you are, tuning in to the breath, even if for just one breath, can help shift your perspective in profound ways.
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Transcript
Bring a relaxed awareness to your breath. Take a few, easy deep breaths and release them.
Without changing or controlling your breath, notice what it is like right now. For example, is your breath deep, shallow, smooth, choppy, easeful, or strenuous? Despite any opinions you may have about how you “should” be breathing, there is no right or wrong way to breathe. There just is your breath as it is right now. It may be hard to tune into your breath because it's so subtle. Relax any effort and be aware of anything you do notice regarding your breath. For example, where do you feel the breath the most in your body? Do you feel it most moving in and out of your nostrils or in the expansion and contraction of the chest or abdomen? Wherever you feel it most, place your attention there. If it helps, you can place your hand on your chest or abdomen and follow it as it rises and falls with each breath.
If your attention wanders, that’s completely normal! When that happens, gently return your focus to your breath. If possible, let the return to your breath be as gentle as the breath itself—not judging, but kind.
