Breath Awareness Meditation with Sean Fargo

Speaker 1 · 0:01Welcome to the Mindfulness Exercises Podcast. In this episode, we bring you a guided meditation to add to your personal practice. So please find a quiet place where you can be free from distraction. Let's begin.

Speaker 2 · 0:23So I just invite us to maybe take a couple of deep breaths. Whether it's tight or relaxed. Sometimes it's helpful to close the eyes or to look downward just to limit visual distractions if that feels safe for you right now. Kind of gently closing the eyes or softening the muscles around the eyes, just a little bit. Sometimes it's helpful to wiggle the toes or swivel the ankles, flex the calves. Opening to any sensations of heaviness or lightness movement fullness or emptiness temperature. The length of the inhale, the length of the exhale, and the pause in between the exhale and the inhale. As we breathe naturally, there's nothing to do. Open to it, sense into it, befriend it, allow it to be here. Sometimes it's helpful to breathe in the nose and out the mouth. Maybe wiggle your body a little bit. Feel your feet flat on the ground. And slowly opening your eyes whenever you're ready.

Speaker 1 · 13:23Before moving on, take a moment to observe and reflect on how you feel. Notice what's changed in your body and mind. Notice especially any benefits you've received. What might it feel like or look like to carry these benefits into the rest of your day? Consistent daily practice will help us hold on to the benefits of meditation for longer. Between each formal session, access to hundreds more free meditations and meditation scripts. Visit mindfulnessexercises. And for an in depth exploration of this technique, including helpful tips for teachers, listen to the next episode with Mindfulness Exercises founder, Sean Fargo.