Gil Fronsdal leads an Anapanasati 4 Forms of Mindfulness of Breathing. There are different kinds of awareness and here are 4 different approaches.

How we can be aware is very variable.

As you breathe in more deeply in a simple gentle way. Feel the lifting and stretching of the rib cage, lifting of the shoulders. As you breathe out, experience whatever sense of release or relaxing. Settling back of the torso, the rib cage, and the shoulders.

As you exhale, see if you can let go of your thoughts, so you can better feel your breathing.

And letting your breathing return to normal, and with the normal breath, do the same thing, feeling the lifting of the rib cage, the torso, the shoulders, as you settle on the exhale.

There's a rhythm of expanding and contracting, lifting and falling, inhaling and exhaling. See if you can tune in to that rhythm. If it's fast or slow. Deep or shallow. Comfortable or uncomfortable.

mindfulness exercises attribution
330 Mindfulness Worksheets

Download Simple Steps Anyone Can Follow

50% Off

  • Instantly download all of our best worksheets, categorized by 8 topics
  • Writable pdf's for you to print or share
  • Includes writable fields to write your reflections, answers and journal entries
  • Organized by meditation, health, relationships, career, self-discovery, purpose and more. Complete Index included
  • Evidence-based

Guiding Meditations Just Got 200x Easier

50% Off

  • Instantly download our best guided meditation scripts, categorized by topic
  • Easy-to-follow pdf's for you to print or share
  • Step-by-step instructions for guiding a wide variety of mindfulness meditations
  • Deepen your own meditation while helping others
  • Evidence-based for increasing calm, care, confidence, connection, self-compassion, embodied presence and resilience 

Teach mindfulness.
Make a difference.

Become a certified mindfulness meditation teacher and make a meaningful difference in people's lives.

You may also like

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Try our free 100-day

Mindfulness Challenge

Free Mindfulness Exercises Delivered Each Day

Receive daily mindfulness meditations, worksheets and infographics to help you start each day mindful.