We breathe to live, but we often forget we’re breathing.

You’ll need a good 10 minutes to sit quietly for this exercise where the single pointedness or object of attention is your breath- the in-breath and the out-breath- bringing your mind back to the body, fully present in the here and the now…

Start your practice by stretching your hips a little as a warm-up to loosen up this area. The hips and pelvic area control how much we are able to open up our legs and thus bring our knees to our meditation mats (i.e. grounding). While stretching, pay attention to the whole of your back moving forward and backward a little to get a sense of balance and feel what a straight back is like. Bend forward as far you can, then gently coming back up, head first, feeling your back straighten and lift as you do. Head, neck & back should be aligned vertically… so not to restrict breathing. *If you have a back problem- use a wall for added support.

Once you have stretched, move into a seated position- you might want to just sit cross-legged, or kneel placing a cushion between your feet. Recall good posture and alignment. Be stable & comfortable… shoulders, arms, hands, and belly relaxed. Hands are relaxed, cupped in lap, on your knees or thighs.

Begin to gently close your eyes, or bring your attention (gaze) slightly downward. Calmly notice your breath- “in” and “out” from your belly. Follow your breath & use it to connect or touch with your body and soften or relax any tension. You might want to repeat silently- “Breathing in I relax my body, breathing out I relax my mind.” After a few breaths, you may just want to repeat “in”, “out”. Some lightly “smile” as they exhale in reverence of the breath & their presence in the joy of the present moment. Allow yourself to settle and relax in the pause or stillness between your inhalation & exhalation.

Just witness the rhythm of your breath, whether it’s long or short, deep or shallow… let it be natural and spontaneous. Feel the breath as it actually is. Don’t force it! Just be aware of it. Notice any feeling or sensation connected with it… coolness in the nose; tingling in the back of the throat; movement of the chest; rise and fall of the belly. Notice how your awareness affects these sensations.

Your breath is your anchor in this practice. Let it center and calm you. Let any distractions come into your awareness… let them rise and fall like waves in the ocean. Allow yourself to merge or dissolve into your breath’s natural rhythm… flooding your breath with peaceful awareness for at least 10 minutes. Try to practice this lesson once a day with open mindfulness, and observe how things change moment to moment.

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