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Learn how to practice mindful breathing with this script from the U.S. Department of Veterans Affairs. Follow the instructions to focus your attention on your breath and let go of distractions, thoughts and emotions.
MINDFUL BREATHING FOR ADULTS. “Sometimes the most important thing in the whole day is the rest we take between two deep breaths.” —Etty Hillesum. OVERVIEW. Practice quietly and calmly redirecting your attention to your breath each time your mind wanders. PLANNING FOR IT. WHEN YOU MIGHT USE THIS PRACTICE. • Any time during the year.
Script: Mindful Breathing Meditation. Adapted from Thich Nhat Hanh, “A Short Teaching on Mindfulness Breathing” (Excerpts in quotes) As your body settles and your eyes close, bring your awareness to your breathing. Notice the breath coming in, and the breath going out.
Begin by taking several long slow deep breaths, inhaling fully through your nose and exhaling fully through your mouth. Bring your full attention to noticing each in-breath as it enters your nostrils, travels down to your lungs and causes your belly to expand.
Take your time with each breath in, and spend at least as much time with each breath out. Find a breath that reflects all the qualities of calm, patience, spaciousness and ease that we’d like to see in the mind. Intention for this meditation, is the noticing of breath.
Mindful Breathing. The primary goal of mindful breathing is simply a calm, non-judging awareness, allowing thoughts and feelings to come and go without getting caught up in them. Sit comfortably, with your eyes closed and your spine reasonably straight. Bring your attention to your breathing. Imagine that you have a balloon in your tummy.
Mindful Breathing Practice In A Mindfulness-Based Stress Reduction Workbook, Bob Stahl and Elisha Goldstein describe mindfulness as “the practice of cultivating nonjudgmental awareness in day-to-day life” and bringing “full attention to the body and mind in the present without trying to alter or manipulate the experience.”
