Description of the Method
The breathing meditation is one of the first, basic mindfulness exercises that beginners learn. You need no special equipment or physical ability to be able to do it, all you need is a calm place and some time.
Sit comfortably and upright. You can choose to listen to the audio file we created for the project.
Below, you will find an example script for a sitting meditation, in case you want to use it to guide a group. This was also used to create our audio file.
Things to Keep in Mind
Remember that it is normal for your mind to start to wander and think while you are doing this exercise. When you notice this happening, you can choose to celebrate this moment of awareness of what is happening in your mind. Then gently, kindly bring your awareness back to your breath.
Script for a simple breathing mediation
Before we start, I invite you to find a comfortable position.
Ground your feet and sit forward in your chair. Tilt your hipbone forward a little bit to allow your spine to strive upwards naturally, without effort. It should feel like the vertebrae of your spine stack one on top of the other. Take a moment to find this comfortable position
[Pause for a breath]
Begin by taking a few deep breaths in through your nose and out through your mouth. As you breathe in, feel your lungs expanding, and as you breathe out, feel any tension leaving your body.
[Pause for a breath]
Now, let go of this control of your breath. Let your body take over and your breathing return to its natural rhythm. Pay attention to the sensation of your breath as it enters and leaves your body.
[Pause for a breath]
Anchor your attention at your breath. Notice the coolness of the air as you inhale through your nose, and the warmth of the air as you exhale. Notice the rise and fall of your chest and abdomen with each breath. Feel the movement in your body as it makes way for the air.
[Pause for a breath]
When your mind starts to wander, gently bring your focus back to your breath. It's natural for your mind to wander, and when you notice it, just gently bring your attention back to your anchor: your breath.
[Pause for a breath]
Count your breaths if it helps you stay focused. Inhale, and silently count "one," then exhale. Inhale again, and count "two," then exhale. Continue counting up to ten breaths, and then start over from one. If you lose count, simply begin again at one.
[Pause for a breath]
As you breathe, also notice any sensations in your body, any sounds in your environment, and any thoughts or emotions that come and go. Simply observe them without getting caught up in them. Let them come and go, like clouds in a summer sky.
[Pause for a breath]
As we reach the end of our session, take a few deep breaths, filling your body with positive vibes with each inhale, and letting go of anything that's weighing you down with each exhale.
When you're ready, slowly open your eyes, expanding your focus to what is surrounding you right now.
Sources & Resource
Here on the right, you can listen to the audio-guided version of this meditation.
Our Conclusion from Testing
We tested this exercise in Tallinn and also repeated it in some of our online meetings. As Rita says, “It was hard to let go of my thoughts and just focus on my breathing”, the exercise can be a challenge for some practitioners, who are just starting, or on days when the mind is very full.
It can be helpful to remind them that it’s not required to make all thoughts go away, only to become aware of the fact that they exist, and to let them go, for the time being.
