Just Breathe. A Guide To Quiet

Settle Into A Comfortable Position And Close Your Eyes Or Keep Them Open With A Softened Gaze And Have Some Contact With The Floor.

Take Several Long, Slow, Deep Breaths Breathing In Fully And Exhaling Fully. Breathe In Through Your Nose And Out Through Your Nose Or Mouth. Feel Your Abdomen Rise And Fall, Abdomen, Not Chest.

Allow Your Breath To Find Its Natural Rhythm.

Bring Full Attention To Each In-Breath As It Enters Your Nostrils, Travels Down To Your Lungs, And Causes Your Belly To Expand.

And Notice Each Out-Breath As Your Belly Contracts And Air Moves Up Through The Lungs Back Up Through The Nostrils Or Mouth.

Continue Full Attention To The Flow Of Your Breath.

Notice How The Inhale Is Different From The Exhale. You May Experience The Air On The Intake Is Cool, And Warm As You Exhale.

As You Turn More Deeply Inward, Begin To Let Go Of Noises Around You.

If You Are Distracted By Sounds In The Room, Simply Notice Them, Bring Your Intention Back To Your Breath.

Simply Breathe, Not Striving To Change Anything About Your Breath.

Observe And Accept Your Experience In This Moment Without Judgment, Paying Attention To Each Inhale And Exhale. If Your Mind Wanders To Thoughts, Plans, Or Problems, Simply Notice Your Mind Wandering.

Watch Your Thoughts As They Enter Your Awareness, Remain As Neutral As Possible.

Imagine Placing Each Thought On A Leaf And Watching It Float Out Of Sight Down The Stream. Then Bring Your Attention Back To Your Breath.

Your Breath Is The Anchor You Can Return To Anytime When You Become Distracted By Thoughts. Notice When Your Mind Has Wandered. Observe The Types Of Thoughts That Hook And Distract You.

Noticing Is The Most Enriching Part Of Learning.

With This Knowledge, You Can Strengthen Your Ability To Detach From Daily Thoughts And Mindfully Focus Your Awareness Back On The Qualities Of Your Breath.

Practice “Coming Home” To The Breath With Your Full Attention.

You Might Become Distracted By Pain Or Discomfort In The Body Or Twitching Or Itching Sensations That Draw Your Attention Away From The Breath.

You May Also Notice Feelings Arising, Perhaps Sadness Or Happiness, Frustration, Or Contentment.

Acknowledge Whatever Comes Up, Including Thoughts Or Stories About Your Experience, And Then Let Them Pass Untouched.

Simply Notice When Your Mind Wanders Without Judging It, Pushing It Away, Clinging To It, Or Wishing It Was Different. Then Refocus Your Mind And Guide Your Attention Back To Your Breath.

Breathe In And Breathe Out.

Follow The Air All The Way In And All The Way Out.

Mindfully Be Present Moment By Moment With Your Breath.

As This Practice Comes To An End, Slowly Allow Your Attention To Expand And Notice Your Entire Body And Then Beyond Your Body To The Room You Are In.

When You’re Ready, Open Your Eyes And Come Back Fully Alert And Awake.

Our Breath Is Always With Us To Use As A Refocusing Tool, A Safe Space.

Set A Clear Intention To Use This Practice Throughout The Day To Strengthen Your Attention.

Adapted From A Breathing Script Written By:Shilagh Mirgain, PhD