Noticing our Breath
This meditation was adapted from Happy Teachers Change the World: A Guide for Cultivating Mindfulness in Education by Thich Nhat Hanh and Katherine Weare.
Why practice this meditation?
This meditation helps us to pay attention to our breathing in the present moment. We relax our body, feel present in our body and mind, and release our tension. By cultivating attention to the breath, we can be more present to our feelings and those of people around us.
Meditation
Begin.
Sit like a mountain - comfortable, relaxed, and stable.
You can sit on a chair, pillow, or the floor.
If you have a singing bowl, bell, or other sound-maker, invite (ring) it once before starting.
Notice you are breathing.
Close your eyes or keep them open but soften your gaze.
Become aware of your breathing - in and out.
[Facilitator]: Breathing in, I know that I am breathing in. Breathing out, I know that I am breathing out. (repeat)
Focus on how you breath.
Focus on how it feels to breathe.
Follow the whole breath from start to finish. In and out.
Feel the air moving in through our nose, mouth, throat, and into your lungs and belly.
If your mind wanders, that’s okay, just bring it back and focus on breathing.
[Facilitator]: Breathing in, I am calm. Breathing out, I smile. (repeat)
Closing.
Invite (ring) the bell.
Take 3 deep breaths.
Gently open your eyes.
Variations
Do this meditation while lying down, standing, or walking slowly.
Put your finger under your nose to feel the air going in and out. Notice its speed and temperature.
Count your breaths starting from 1 to 10. Notice if your mind wanders and bring your attention back to counting.
Hold a feather in front of your mouth and nose. Notice how it moves as you breathe.
Reflection Questions
How do you feel right now - in your mind, body, lungs?
Did anything change during the meditation?
Was it easy to focus on your breath? Did your mind wander?