Scribd
Upload
29 views1 page

Mindful Breathing Script

Uploaded by

6j4fxupnzx
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
29 views1 page

Mindful Breathing Script

Uploaded by

6j4fxupnzx
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

A MINDFUL BREATHING SCRIPT

“It is really important to take your time with a mindfulness script. Don’t rush through it, allow
several pauses throughout to give yourself and others a chance to take part, don’t be afraid of
silence.”

Start by settling into a comfortable position; seated, lying down, crossed legged. Allow your eyes
to close or keep them open with a softened gaze. Begin by taking several long slow deep breaths,
inhaling fully through your nose and exhaling fully through your mouth.

Bring your full attention to noticing each in-breath as it enters your nostrils, travels down to your
lungs and causes your belly to expand. Notice each out-breath as your belly contracts and air
moves up through the lungs back up through your mouth. Invite your full attention to flow with your
breath.

As you breathe, begin to let go of noises around you. Don't try to control your breath in any way. If
your mind wanders to thoughts; maybe future planning or worrying, simply observe the types of
thoughts that hook or distract you and notice your mind wandering. Watch the thought as it enters
your awareness as neutrally as possible. Then practice letting go of the thought as if it were a leaf
floating down a stream.

Practice coming back to the breath with your full attention. Bring your awareness to the gentle rise
of your stomach on the in-breath and the relaxing, letting go on the outbreath. Allow yourself to be
completely with your breath as it flows in and out.

You might become distracted by pain or discomfort in the body or twitching or itching sensations
that draw your attention away from the breath. You may also notice feelings arising, perhaps
sadness or happiness, frustration or contentment. Simply notice where your mind goes without
judging it, pushing it away, clinging to it or wishing it were different, and just refocus your mind and
guide your attention back to your breath.

Breathe in and breathe out. Follow the air all the way in and all the way out. If your mind wanders
away from your breath, just notice this without judging it – be it a thought, emotion, or sensation
that hooks your attention and gently guide your awareness back to your breathing.

As this practice comes to an end, slowly allow your attention to expand and notice your entire
body, the overall sensation of your whole body. Does it feel any different to at the start of the
practice? If not, that doesn’t matter; just notice. And then beyond your body to the room you are in.
The temperature of the room, any sounds you can hear. When you're ready, open your eyes and
come back fully alert and awake.

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy