One Complete Cycle of Breath | Mindfulness Exercises

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)





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?



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