Today’s practice
One Complete Cycle of Breath
7 min, guided by Sean Fargo
Welcome to Day 1. Today is as simple as it gets: one complete cycle of breath. From the beginning of an inhale to the end of an exhale, and maybe noticing the small pause before the next one.
That is the whole practice. Everything over the next four weeks builds on this: noticing, drifting, and gently coming back.
In your day
Before your next conversation or task, maybe giving one full breath your whole attention. Just one.
From Sean
The breath is the one practice that comes with us everywhere. When I first started, I thought the point was to breathe a certain way. It is not. The point is to be aware of the body breathing, and to find a little place of rest in it, even for one cycle.
A question to carry
What did you notice in that one breath? Did anything in your state of mind shift, even by a little?
Saved on this device only, and kept for all 28 days.
A few lines, for whatever they are worth
One breath in,
the room is still the room.
One breath out,
and something in the shoulders
remembers it can rest.
If you want more today
- Script: Finding the Breath (PDF), to read aloud for yourself or someone else.
- Workshop: James Baraz, co-founder of Spirit Rock, on the foundations of practice, about an hour, for when you have it.
- Podcast: Breath Awareness Meditation with Sean Fargo, for the drive or the walk.
Read the practice as text
Transcription
Let’s begin by taking a moment to allow your body to settle.Find a comfortable position that allows your spine to be longbut with a natural curve in the low back.
You can close your eyes or keep them openwith a soft gaze downwardwith your feet in front of you,let the belly and the shoulders relax.
Today I will guide you through a one complete cycle of breath practice.Before we start, take a full breath in (2 seconds)and a long breath out (2 seconds).
Now allow the breath to find its natural rhythm.In and out (5 seconds).
I will share the instructions and when the time is right,you can apply them to bring your full attention to one complete cycle of breath.
First, notice when the inhale begins,how it continues,and when it ends (2 seconds).
Then, notice when the exhale begins,how it continues,when it ends,and whether their is a brief pause before the inhale begins again (5 seconds).
On the next inhale and exhale,use your full attention like this,the follow of one complete cycle of breath completing this practice. (3 seconds)
Integrated Practice:
Complete a ‘One Complete Cycle of Breath’ practice before a meeting or spending time with someone today.
Reflection Questions:
How does it feel to put your full attention on one breath? How does this practice impact your state of mind?
Your progress
Day by day. No streak to protect.
Kept on this device. A missed day is part of the practice: pick up where you are.
Daily by email
This is Day 1 of the 28-Day Mindfulness Challenge.
One short practice a day for four weeks, sent to your inbox each morning with the worksheet and a podcast episode to go with it. Free.