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)
Complete a ‘One Complete Cycle of Breath’ practice before a meeting or spending time with someone today.
How does it feel to put your full attention on one breath?
How does this practice impact your state of mind?
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.
Thank you, a good start
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.
Thank you so much for this simple introduction. It was lovely!
Beautiful! Enjoyed it…
Thanks! Love it!
Lovely start. Thank you.
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.
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!!!
You’re welcome! I’m glad you find it helpful!
I ve started, I do so love my mindfulness very fulfilling
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
Yes, that’s very normal. I’m glad you’re noticing that!
Wonderful so thankful
Plus was amazed when you knew when I was engaged intuitive blessing to you yes yes perfect timing
Thank you for the free mindfulness course. Just completed first session.
Feeling blessed and extremely grateful for all that you offer. Great value.
Great! Thanks, Joey!
Thank you for this free course. I love having something to look forward to daily. With gratitude…
It’s always nice to have something to look forward to. 🙂 Enjoy!
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
Thanks, Anita! I hope you like this course! 🙂
Totally awesome .. just did first day . Looking forward to continuing the whole thing .. Thank you
This is very grounding and relaxing.
Made me take the time to breath before getting ready to start my day. Thank you…..I feel rejuvenated!!!! Looking forward to daily lessons.
Thank you for this. The practice is simple yet makes us aware of our awareness.
Thank You – so simple, so easy to follow and be. Thanks.
Thank you for this wonderful free course. Lesson 1 was a lovely beginning!
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’.
I felt cool and relaxed
Great, simple and practical!!!! Muchas gracias
Wonderful experience to just BE. Looking forward to each meditation.
Staying with and being aware of the breath is wonderful. And so calming!
Thank you so much for this free course. I’m excited to completing it!
It made me feel calm and relaxed rather like the voice of the teacher. Thank you I shall continue with it.
Thank you! very simple but effective, great start.
Heartfelt Gratitude Sean for the course . God bless .
Thank you, Araadna!
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.
It felt wonderful taking control of my breathing. I’m a life coach always good to learn new things thank you.
I have completed a few mindfulness courses and it’s a great way to unwind , it truly does give your racing mind a rest.
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
thanks a lot
Amazing .thank you for this peaceful moment
I did this right after work and I could feel myself relaxing as the exercise went on. I came out of the exercise rested but alert as well. Thank you!
Thank you! I’m looking forwards to the next lessons. ????
Thank you for such wonderful resources. I will practise it every day, even I cannot afford a long time to do so.
It feels relaxing and makes you feel calm, your state of mind becomes more aware of things around you
Reply on google classroom please
1.) it feels relaxing and makes you feel calm, your state of mind becomes more aware of things around you.
Please reply on google classroom
I agree Bilal
feeling abit more relaxed.
Namskar .I am medha from india thank u do much for your guidence. I am start practi sing it from this moment .
its cool because it helps me feel good and it helps me feel good about my self.
Reply on google classroom please
Thank you for utilizing this resource, Coach Porter. Please let me know how I can further support you.
if i dont breath i wont feel good at all.
It was peaceful when I stood still making me calm
This made me really relaxed I’m so happy my teacher introduced this to me
Yes we normally just take for granted breathing.To be mindful of it and feeling the sensation of how it made me relaxed and aware is great start. Feel I’m going to benefit.
thanks so much
Mindfulness is so essential in a time such as we live in right now. Deep gratitude and respect for bringing this to the world.
Looking forward to continuing. Thank you!
Great start, curious to see where these lessons take me. Thank you
More aware of the exhale and felt very relaxed afterwards. amazing
I was really focused on my breathing. It really helped me relax.
Thank you. I am grateful for the gift of this course.
Thank you so much for this free course. I am so excited to get started!
I started this challenge 5 days ago, but I am still figuring out how to navigate the website.
It was challenging to focus completely on one breath, and I tried it several times.
I also found that I really enjoy breathing– the sense of the air filling my lungs, and the rising and falling of the chest and belly brings a sense of calm and happiness.
Thank you so much
Simple but impactful.
I’m grateful for the simple questions, “So far today, have you brought kind awareness to your…?” After about 5 minutes into the meditation I felt a confluence of emotions and sensations–tension in my neck, relaxation in my shoulders, I felt like weeping, and sleeping. I was so aware of the level of judgement directed to these emotions and sensations. Bringing kind awareness seems to be a good way not get caught in the cycle of judgement. If anyone has some tips or pointers, I would love to hear them. Peace & Love
Very grateful for this ! Thanks
Just found this and loved my first day with the breathing exercise. Hope I can find you again tomorrow – Thank you for sharing this
It was so relaxing. Felt the expansion and contraction. Felt the exhale to be longer than the inhale.
The exercise was so relaxing, great thank you
I really enjoyed this practice thank you very much! Your words were right on que with what I was needing thank you!
I am so excited to be sharing this challenge with my group for the next 28 days I look forward to sharing the outcome. Thank you for this.
Thank you this is just what I needed!!
Really relaxing and nice. Thanks!
Very relaxing, calm and peaceful. I need to start meditating again and make time for myself.
To actually take the time to stop and just breath is something I’m not use to so when doing the exercise I realised how peaceful it made me feel
This is a very relaxing exercise.. I did it while at work in my break…
I found this so relaxing and off to a good start. Thank you ????
Breathing makes me feel so fabulous. It helps me relax. This is a great exercise. I also tried to breathe to a count of 4 seconds in and out, as well as 2 seconds in and out.
I found this really relaxing. I was feeling a bit stressed beforehand and actually thought it wasn’t a good time because I wouldn’t be able to get ‘into it’. I realise now that it was probably the best time and I’m feeling much more calm!
No matter how many times I do a simple breathing meditation such as this, I am always struck by how calming and centering it feels. Now, if I can just sustain the focus and determination to continue doing this and other meditations on a regular basis.
I tried and it was very calming and relaxing.
I love this… Ive been feeling really anxious lately and this really helped me to stay calm.
Thanks for this amazing relaxing resouce.
I felt an expansion of open pathways throughout my whole body.
G’day just started first lesson today need to motervate myself to do it every day that’s the whole reason why I’m doing mindfulness
It would be nice to know what “mindfulness” means when it’s referred to so many times. I’m looking for guidance on how to get started with meditation & “mindfulness” keeps coming up as if the two go hand-in-hand.
I enjoyed this…lovely!
This was great – it compelled me to do something simple, require minimal effort that I know I should do more often. Thank You ????
day one is very easy
How I should get to day 2,do u have app or only on website ?
how I will get reminded of day 2 ?
You can simply go back to this link and access Day 2 from the left side bar. Thanks.
It was amazing, I absolutely loved it
Good starting point.
It feels different