Breath awareness

The classic first meditation: notice the breath as it is, count it if that helps, and when your mind wanders — it will — notice that, and come back. Coming back is the practice.

What the session says

• Find a comfortable way to sit, with your back tall and your shoulders soft. Rest your hands wherever they feel easy.
• Let your eyes close, or rest your gaze on a spot on the floor a little ahead of you.
• Notice where you feel the breath most clearly: the nose, the chest, or the belly.
• You do not need to change it. Just feel each breath come in, and go out.
• If it helps, count each out-breath, from one up to ten, and then start again at one.
• When you notice your mind has wandered, that moment of noticing is the meditation. Gently come back to the breath.
• Keep resting with the breath, in and out.
• If thoughts come, let them pass like clouds. The breath is still here.
• A last minute with the breath.
• Let your breathing go back to its own rhythm. Wiggle your fingers and toes, and when you are ready, open your eyes.
• Well done for taking this time.

Related

• Belly breathing
• Two-minute reset
• Box breathing
• 4-7-8 breathing
• Body scan
• 5-4-3-2-1 grounding
• All meditations and the timer

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