Mindfulness of respiratory helps ground us in the current moment. We can watch the breath because it moves through a single, small point, similar to the tip of the nose. We can feel the rise and fall of the chest. In this guided meditation script, we sense the breath through the body as an entire, imagining the entire body respiratory.
According to neuroscientist and meditation teacher Rick Hanson, after we sense the body as an entire, we activate areas of the brain that are likely to support mindful presence. In our meditation practice, there’s no have to focus tightly on a single, small space. Such concentration practices might be useful, but we may practice a more holistic awareness.
This mindfulness meditation script is suitable for beginners. The temporary practice guides awareness to the body and breath, for a mindful experience of whole body respiratory.
Let’s begin by taking a moment to permit your body
to settle into a cushty position.
You may close your eyes or keep them barely open allowing the spine to lift (2 seconds),
the shoulders to melt (2 seconds).
Today we’ll practice whole body respiratory.
Adjust yourself so that you’re sitting in a way
that feels upright and balanced.
Both alert and relaxed (2 seconds).
Begin by taking a full breath in (2 seconds)
and a protracted breath out (5 seconds).
Noticing the breath, allowing it to maneuver your body as you inhale (2 seconds)
and as you exhale (2 seconds).
Recognizing there is no such thing as a have to do anything particularly,
no need to regulate the breath, we’re just allowing.
And as you breathe in,
imagine that your whole body is respiratory in.
And as you breathe out,
imagine that the entire body is respiratory out.
The whole body filling with breath as you breathe in.
The whole body releasing as you breathe out (5 seconds).
Let’s proceed respiratory like this for just a few breaths (10 seconds).
If you end up feeling scattered or distracted,
coming back to the sensation of full body respiratory.
This whole body respiratory meditation script might be used to encourage your personal practice or you should utilize it to guide others. Mindfulness of respiratory is a practice that works well in either group or one-on-one settings. You can teach this practice live or use the script to record an audio or video meditation.
Before sharing this meditation script with others, familiarize yourself with the practice. You should want to read the script word for word or edit the script so it’s more authentically you. This script includes suggestions for integrating the practice into each day life and leading a temporary inquiry.
Anytime you’re guiding others in mindfulness of the breath, it’s necessary to emphasise there’s no right method to breathe during meditation. Participants should feel empowered to breathe in a way that feels easy, natural and supportive.
There are infinite ways to practice mindfulness of breath. In this whole body respiratory guided meditation script, listeners are invited to experience the breath as expansive and holistic. Bringing open awareness to our respiratory may help the mind feel spacious. Explore the practice yourself to see if that feels true for you.
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