Mark Coleman leads a guided mindfulness of breathing practice. He explains the posture and parameters of the meditation, including being relaxed and alert at the same time.
A note from Sean
If your breath feels stiff or forced when you try to follow it, I suggest making that the practice. Get curious about the stiff breathing itself, rather than judging it as wrong. If judgments show up, notice those too, then come back to the sensations. Sometimes that loosens the sense of control.
Try this today. Sit tall but easy for two minutes. Pick one spot where you feel the breath most, like the nostrils, chest, or belly. Each time you breathe out, let your shoulders drop a little. Then check: can you be relaxed and alert at the same time?
Keep going: A Breath Awareness Meditation Script and Breathing With Curiosity.
This suits beginners and anyone returning to the basics. If following the breath makes you anxious or short of breath, rest your attention on your feet or hands instead. Go gently. Stop when you need to.
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