Mindfulness of the Breath, Chris Norris
The above video is an approximate twelve minute long guided mindfulness of breath meditation designed to help build focus, awareness, and attention. Studies have shown that a consistent meditation practice can have positive effects on many regions of the mind and overtime change the structure of the brain in areas associated with reduction in stress, symptoms of depression, anxiety, pain, insomnia, and increasing attention, perspective taking, and quality of life
Ready to begin?
Set a timer for 5 minutes and maybe move to 10 minutes after a few weeks of consistent, daily practice. Might be useful to have one that gives you an indication of beginning, end and 1 minute remaining.
Sit comfortably- Sit upright, yet not uptight. Feet should be on the floor, head over shoulders, shoulders over hips, shoulders relaxed, hands soft, folded in your lap or perhaps on your legs, palm up / palm down doesn’t matter. Maybe close your eyes or if that isn’t comfortable perhaps shift your gaze downward.
Take three deep and cleansing breaths- Inhaling through the nose, feel the breath travel down into your belly, feel the expansion, really feel the breath, take a slight pause at the top, and then let it all out through the mouth in a long, steady exhalation, again- really focus on the feeling of the breath leaving the body. After three rounds, allow your breath to return to its natural pattern and rhythm.
Bring attention to your body- Feel your feet on the floor, your seat in the chair, your hands, your shoulders, your head. Concentrate on how your body feels and note any tension or discomfort. Perhaps there are areas of tightness that can relax some. Soften the forehead, relax the brow, relax the jaw.
Bring attention to your breath- Find the place where you feel the breath most prominently, perhaps it is at your nostrils, or in the rising and falling of your belly, pick one place where you feel the breath, and stick with it. Now, simply pay attention to the sensations of breathing. Feel the inhalation and feel the exhalation. No need to do anything or change anything. Simply be aware of your breath.
Bring your attention back to the breath- When your thoughts drift, and they will, gently bring your attention back to the breath. Mind wandering is natural, it doesn’t mean that you are doing anything wrong or that you can’t meditate. It means that you like everyone have a “story telling” mind and are used to thinking about things rather than merely feeling and observing. When you can catch your drifting mind and bring it back (with compassion, don’t beat yourself up) you are meditating. This will happen again and again; we simply begin again over and over.
Prepare to end the meditation- With one minute remaining and before inviting any movement into the body, perhaps take a moment to thank yourself for taking the time to practice meditation and do something good for your mental and physical health. Then, when ready, invite any movement you see fit, perhaps moving the fingers and toes, move your hands and feet, sway your core, invite any movement that feels right. With the closing bell, flutter the eyes open or shift your gaze upwards.
How did that feel?
I hope you found it served you well, and without too much frustration.
Please know that this is a long, dutiful art of steadying the mind, and if you were able to sit down, start that timer, and proceeded to practice then you are doing wonderfully.
It is said that the most important time in any meditation is the time when you sit down and commit to it. This is the time that the practice goes from theory or an abstract value to believing in the goodness of it, believing in taking care of yourself, believing in developing your mindfulness and compassion, and action.
Congratulations on taking this time and thank you for allowing me to be of service.
Chris Norris- CoH Meditation and Mindfulness Advisor, February 15, 2022