Mindfulness Practice:
Mindfulness of Breath
Overview:
Mindfulness of Breathing is a common starting point for meditation practice. Breath is accessible - it goes with us wherever we go. Bringing mindful awareness to the breath allows us to observe the patterns and sensations of breath without interfering or striving to change anything about them.
Mindfulness of Breathing provides an anchor for attention in the present moment, as breath is always happening now. Often, in other meditations, we can use the breath as a preparation for further concentration, or as “home base” to come back to when the mind wanders or starts telling stories. If breath is comfortable and easy, this form of meditation has the potential to stimulate the relaxation response, helping to calm the body and the mind. Additionally, focusing on this feeling of breath within the body can strengthen interoception - awareness of internal bodily sensations - which is an important component of resilience and self-regulation.
Instructions:
1. Lying on the floor or sitting in a chair, find a comfortable posture that feels relaxed and alert, noticing how you adjust to find this feeling. Rest your hands on your knees or on your lap. Close your eyes or soften your gaze. Take a few deep breathes, letting go of tension throughout the body.
2. As much as you can, allow your breath to breathe on its own, through the nose or mouth as is comfortable for you. Let your breath adjust itself naturally and effortlessly throughout.
3. When you are ready, bring your attention to the sensation of breath within your body. You might focus on a single sensation such as air in the nostrils or the movement of your belly, or you might just focus on the ebb and flow, and feelings within the breath.
4. If your mind wanders towards thoughts or other sensations, simply notice the wandering. Observe the thought or sensation arising, and any feelings that come with it. When you can, gently welcome attention back to the breath, allowing other things to recede.
5. If the mind begins to create a story or image about the breath, acknowledge it without judging it or pushing it away. When you can, simply and gently bring awareness back to the feeling of breathing beneath the stories or images of the mind.
6. To finish, take a deep inhale and let it go with a effortless exhale. Allow your attention to travel freely through your body and into the space around you, noticing how you feel after.
Helpful Hints:
Never overdo any breathing exercise or force your breath into a pattern that is uncomfortable. If you begin to feel anxious or lightheaded, stop practicing and breathe normally.
Practice with self-compassion and non-judgement.
Mindfulness of Breathing can be done from a seated, standing, or reclining position.
Content from NYCDOE YMTP² curricular materials