Basic Breath Meditation

Madeline Wiseman Author

04/01/2020 Added

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A brief breath-focused meditation to bring a calm, quiet mind attentive to the movements of the breath. To help quiet the mind, it includes the sounds of a the Atlantic coast at sunset.

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[00:00:06.478](ocean waves crashing)
[00:00:07.900]Basic breath.
[00:00:10.890]Find your breath.
[00:00:17.670]Notice the inhale.
[00:00:22.190]Notice the exhale.
[00:00:27.620]Follow the path of the inhalation,
[00:00:33.740]and the exhalation.
[00:00:48.560]Allow your breath to deepen.
[00:00:57.273]Slow the inhale.
[00:01:02.160]Slow the exhale.
[00:01:07.300]Maybe breathe in for a count of four, five, or six,
[00:01:15.155]and exhale that some count of four, five, or six.
[00:01:32.550]Now lengthen the exhale just a little.
[00:01:37.460]Allow your inhale to be natural.
[00:01:43.150]Slow down the exhale.
[00:01:45.930]Let it get longer.
[00:01:52.948]And do that again.
[00:02:00.680]Now find the space at the bottom of the breath,
[00:02:05.760]between the exhale, and inhale.
[00:02:14.500]Sink into that space.
[00:02:28.625]Now find the space at the top of the breath,
[00:02:31.530]between the inhale and the exhale.
[00:02:36.310]Pause in that space.
[00:02:48.320]Move between two points of stillness.
[00:03:03.810]Start your next breath in your belly.
[00:03:07.320]Then let the air fill the lower ribs, then the chest.
[00:03:14.650]On the exhale, reverse that.
[00:03:16.840]Chest, ribs, belly.
[00:03:33.890]Continue three-part breathing for a few rounds.
[00:03:58.321]Let the breath find its natural rhythm.
[00:04:07.380]Follow the path of your breathing,
[00:04:10.760]finding the inhale,
[00:04:14.990]and the exhale.
[00:04:22.270]Feel the sensations of the breath at the nostrils.
[00:04:33.260]Notice how the air is a little cooler coming in,
[00:04:40.484]and a little warmer going out.
[00:04:56.190]Imagine your breath starts at the bottom of your feet,
[00:04:59.550]and you can breathe your breath
[00:05:01.080]up your body to the crown of your head.
[00:05:07.590]And then on the exhale, send your breath
[00:05:09.780]all the way down your body to your feet.
[00:05:16.180]Continue with this,
[00:05:18.930]inhaling the breath up the body,
[00:05:23.950]and exhaling the breath down the body.
[00:05:49.010]Now release control of the breath,
[00:05:56.560]and notice how you feel after this meditation.

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Basic Breath Meditation

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