Day 1: One Complete Cycle of Breath

Lesson 1


Let’s begin by taking a moment to allow your body to settle.
Find a comfortable position that allows your spine to be long
but with a natural curve in the low back.

You can close your eyes or keep them open
with a soft gaze downward
with 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)

One Complete Cycle of Breath

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?

Read, Download or Print the Bonus Worksheet.

Breath Awareness Meditation

  • Angie Ashmore Kruse says:

    It’s as easy as breathing but we don’t take the time to breathe a full breathe in and release it back out. We get onions s hurry up and rush. I’m excited about these exercises.

  • Linda says:

    Thank you, a good start

  • helani davison says:

    I am truly grateful for this free Mindfulness Course. I look forward to completing the course as I know it will help me to hone my own practice skills and pass them on to others.
    Namaste, Helani

  • Vijayam says:

    Beautiful! Enjoyed it…

  • Monika says:

    Thanks! Love it!

  • Heidi says:

    Lovely start. Thank you.

  • Saswati says:

    What I felt is a calmness, which cannot be described after completing the cycle. At the beginning, I could not understand if I am breathing at all or not, felt a kind of stiffness, then after few seconds I felt I am breathing only through my right nostril.

  • Manuela says:

    Thank you for this!!! I started this today and I am planning to put aside time everyday to complete the course. Thank you so much once again!!!

  • Rikki says:

    I ve started, I do so love my mindfulness very fulfilling

  • Karon says:


  • Sue says:

    Relaxing . I have been meditating for approx 2 years now but I have recognised that over the past few months my jaw is very tense and I have to keep reminding myself to relax it . Weird

  • Carol Bergstrom says:

    Wonderful so thankful
    Plus was amazed when you knew when I was engaged intuitive blessing to you yes yes perfect timing

  • carol says:

    Thank you for the free mindfulness course. Just completed first session.

  • Joey says:

    Feeling blessed and extremely grateful for all that you offer. Great value.

  • Lora says:

    Thank you for this free course. I love having something to look forward to daily. With gratitude…

  • Anita says:

    I started it today. It’s just so simple and well stated. I’m into it and waiting to see my growth in mindful breathing. Thanks Sean for this new and free course. You have given us so much valuable guidance in the form of notes, works sheets and audios

  • Maureen Connors- Reade says:

    Totally awesome .. just did first day . Looking forward to continuing the whole thing .. Thank you

  • Rose says:

    This is very grounding and relaxing.

  • Dolly says:

    Made me take the time to breath before getting ready to start my day. Thank you…..I feel rejuvenated!!!! Looking forward to daily lessons.

  • Sharon says:

    Thank you for this. The practice is simple yet makes us aware of our awareness.

  • Anna says:

    Thank You – so simple, so easy to follow and be. Thanks.

  • Kelly says:

    Thank you for this wonderful free course. Lesson 1 was a lovely beginning!

  • Hilary Reading says:

    It’s kind of crazy that we can’t stop and take the time to notice our breathing during the course of the day. So beneficial to bring us back to the ‘now’.

  • Dipika says:

    I felt cool and relaxed

  • Laura Regalado says:

    Great, simple and practical!!!! Muchas gracias

  • Vanessa says:

    Wonderful experience to just BE. Looking forward to each meditation.

  • Angela says:

    Staying with and being aware of the breath is wonderful. And so calming!

  • Mischa says:

    Thank you so much for this free course. I’m excited to completing it!

  • Vivienne says:

    It made me feel calm and relaxed rather like the voice of the teacher. Thank you I shall continue with it.

  • helga says:

    Thank you! very simple but effective, great start.

  • Araadna says:

    Heartfelt Gratitude Sean for the course . God bless .

  • Myra says:

    I was a heavy smoker, 3 packs a day and quit cold turkey 5 months ago. when smoking you take deep breaths as you inhale but as a non smoker I find myself holding my breath so this will allow me to learn to breath again and relax. I’m also experience much anxiety so this course should help me. thank you for offering a the course free of charge.

  • Valerie Thomas says:

    It felt wonderful taking control of my breathing. I’m a life coach always good to learn new things thank you.

  • Frank Stidolph says:

    I have completed a few mindfulness courses and it’s a great way to unwind , it truly does give your racing mind a rest.

  • Sheyla says:

    Thank you very much for guiding us through this process! Something so basic and such a blessing at the same time, but unfortunately many of us take for granted… Looking forward to the next days! Love, blessings & gratitude, Sheyla

  • sala says:

    thanks a lot

  • Ika says:

    Amazing .thank you for this peaceful moment

  • Pen