This meditation is an excerpt from our beginners course on how to quiet the mind. You can click here to enroll in the course for free.

This meditation is day 5. If you haven’t already, you may also want to try the following, and proceed with the course in order.

• Day 1: Getting Started With The Breath – Mindfulness Meditation.
• Day 2: What Is The Goal of Meditation?
• Day 3: Letting Go of Expectations and Attachments.
• Day 4: A Single Point of Focus (Vipassana technique).

Guided 10 Minute Beginning Breath Meditation

Breath Meditation Script

Yesterday, we practiced concentrating on a single point of focus. Today, we will use a technique that hones your ability to focus in a completely different way.

Instead of finding a point of focus, we are going to follow the flow of your breath as it moves throughout your body.

To begin, take a full inhale followed by a loud sigh to exhale.

Repeat this two or three times.

Then, allow your breath to return to a more comfortable pace., breathing in and out of your nose.

On your next inhalation, begin to pay attention to the movement of the air.

Breathe for two or three cycles of breath, paying attention to how the breath moves in and our of your body.

Then, begin to deepen your focus. You may wish to imagine isolating a single molecule of air as it moves into your nose, and begin to follow that point of air. Or, if it helps, imagine it as a point of light that moves with the breath.

Feel it enter through the nostril, moving into your head and sliding down the back of your throat and into your lungs. Feel it expand as your lungs open with the fullness of your breath.

Then, follow it back out the way it came.

Repeat this process for a few moments.

Now, deepen your focus a bit further. Your breath does not actually enter the lungs only to leave it a moment later.

Where does it go?

On your next inhalation, follow your molecule of air throughout the body. Can you feel your breath opening and enlivening your entire torso? Your arms and legs?Can you feel it enlightening your head, and your mind?

Track the air as it moves throughout your body. Feel the sense of presence, of spaciousness it brings. Feel the sense of aliveness, warmth, and receptivity that moves alongside the breath.

Can you feel an intimate connection to this energy, this vital life-force, that pulses constantly through you?