In this episode we’re going to practice mindfulness of breathing. As the name suggests, we’re going to pay very close attention to our experience of breathing and I’m going to guide you in noticing different things about that sensation. This is one of the most basic, formal mindfulness practices and it often serves as the starting point or foundation for other mindfulness practices, which we will explore later in this series.

My favorite thing about mindfulness of breathing is the relationship that it has helped me cultivate with my breath and my body as it breathes. The more I’ve practiced tuning into my breath and really becoming aware of what that experiences really feels like, the more I feel like I become friends with my breath.

As I like to say, the breath is like a good friend ready to welcome us to the present moment anytime, anywhere. The breath helps calm the body and the mind, and the breath never judges or shames our mind when it wanders. It’s always happy to welcome us back to the present moment, and like true friends, we can just pick right back up like no time has passed.

The breath is pretty much our calming, mindfulness bestie who we take with us everywhere we go.

Let’s practice mindfulness of breathing.

Disclaimer: If you’re driving or doing something that requires your attention, please come back to the practice later. As always, please practice responsibly.

If you want to read the meditation…

Go ahead and find a comfortable position for your body. You can keep you eyes open or gently close them, if that feels good.

To bring your awareness to your breath, I’m going to invite you to take three slow, intentional breaths. Inhaling and exhaling gently. Then let the pace of your breathing become natural and comfortable for you.

Notice as you breathe in, and think to yourself, “I am breathing in.”

Notice as you breathe out, and think to yourself, “I am breathing out.”

If your mind wanders, gently bring your attention back to your breath and continue narrating your inhales and exhales.

Great job.

Now that you are an expert as noticing when you’re breathing in and when you’re breathing out, start to notice the qualities of each inhale and exhale. Again, you can narrate what you notice. This might sound like, “I am breathing in (or out) a long breath…a short breath…a slow breath…a deep breath.” Add a simple word to more fully describe what you notice about the breath.

Again, if your mind wanders, gently bring your attention back to your breath and continue giving your inhales and exhales simple descriptions.

Great job.

And finally, I invite you to expand your awareness a bit and notice your breathing as a whole body experience. Notice how your body moves as you breathe. Again, in your mind you can narrate this experience to help you focus and notice even more. This might sound like, “I feel my chest expanding…belly rising/falling…body breathing.”

Perhaps, as you’ve been practicing focusing on and noticing your breath, you’ve noticed your body is a bit calmer and more relaxed. Our breath tends to effect our body in that way. Notice any increased sense of calmness or relaxation you’re experiencing.

Again, if your mind wanders, gently bring your attention back to your breath and continue noticing how your body moves as you breathe and how your body feels as you focus on your breath.

We’re going to end our mindfulness of breathing practice. As you feel ready, you can gently open your eyes if they were closed.

Congratulations. You just practiced mindfulness of breathing. Great job!

If you enjoyed that experience and want to practice again, you can find an audio track of just the guided mindfulness session in the Substack article.

Thank you so much for joining me! If you found this content helpful and inspiring, I’d be honored if you’d leave a comment, share it with your actor pals, and check out my offerings below. Thanks!

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