Joseph Goldstein leads a guided meditation that gives meditation instructions: notice the breath, know the breath, feel it while staying relaxed, and simply be aware.
A note from Sean
In mindfulness of breathing, I am usually not a fan of teachers telling people how to breathe. We just notice the breath as it is. And there is no rule that we have to be completely still. Sometimes wiggling is just what we need.
Try this today. Set a timer for three minutes. Sit or stand and feel the breath wherever it is clearest: nostrils, chest, or belly. Don’t change it. When you notice you have drifted, that is the moment of knowing, so come back. If you need to move, roll your shoulders or wiggle your fingers, then return.
Keep going: A Breath Awareness Meditation Script and A Mindful Breathing Script for Spaciousness.
This suits beginners and anyone returning to the basics. If following the breath feels tight or makes you anxious, go gently: feel your feet or a sound instead. Stop when you need to.
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