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Full Transcript: Mindfulness of Breath

To begin, find a comfortable position, whether it is sitting, standing, or lying down. If you’re willing, please close your eyes to minimize distraction, or fix your gaze softly on a place shortly in front of you. Imagine that your shoulders are relaxing but that a string attached to the top of your head is pulling you gently upright. 

Begin by taking some deep breaths at your own pace, perhaps the deepest breaths that you’ve taken all day. Breathing deeply in through the nose . . . and out through the mouth. As you do, notice any sounds around you: the hum of the air conditioner, the tweet of birds chirping, the whisper of people talking, or even more disruptive sounds like a baby crying, a car alarm, or a power tool. Approach and label each sound with curiosity . . . and then let it go as you return to the breath. 

Turning your attention inward, become aware of your body: your feet planted upon the earth, the rise and fall of your chest and abdomen with each inhale and exhale. Briefly scan your body to notice how you’re feeling. Maybe there are areas that don’t feel comfortable. Send your breath there and allow that to be the case. Now notice areas that feel strong and capable or even neutral. Send your breath there as well.  

If your mind is wandering, that’s perfectly normal. Each time you notice this and then return to the present moment, that is the practice of mindfulness. It may happen many times. Kindly escort your attention back to the breath each time, like you would an excitable puppy.  

Now take a moment to consider what made you choose this workbook. Why are you taking the time out of your busy life to learn about engaging in difficult conversations? Notice what comes to mind . . . Images? Memories? Emotions?  

As you return to your breath, take a moment to observe how you feel right now. How is it different than when you started the practice? Notice your body. Your thoughts. Your emotions. And take a moment to set an intention for how you might wish to carry this mindful awareness with you as you move throughout the rest of the day. When you’re ready, allow your eyes to gently open as you return to this space.