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Writer's pictureAshley Cruz

The Breath: A Friend for Life (Guided Meditation)


Mindful breathing

"If the heart wanders or is distracted, bring it back to the point quite gently. And even if you did nothing during the whole of your hour but bring it back, though it went away every time you brought it back, your hour would be well employed." ~ Saint Francis de Sales

As I sit down to write this blog, it’s a rainy Sunday morning in London. Isabella is off to her acting, singing, and dancing class, my partner, José is in the next room doing his morning stretches. I woke before sunrise, drawn to the stillness that comes before the day fully begins—a quiet darkness enveloping the house. With my eyes still closed, I tuned into the rhythm of my breath, simply observing the natural flow of each inhale and exhale. As I settled into this mindful awareness, a quote surfaced in my mind:


"We are born on an in-breath, and we die on an out-breath." ~ Nancy Bardacke

Tuning into the subtle movements of my body—the rise and fall of my belly, the gentle expansion of my chest, the soft filling of my lungs—I became acutely aware of the life force flowing through me. Breathing is such a natural, automatic process that we rarely pause to notice it. But in this moment of stillness, I felt intimately connected to each breath, marveling at the miracle it performed with every inhale: the oxygen flowing into my lungs, the exchange happening in my bloodstream, and the nourishment being delivered to every part of my body.

I thought of how this simple act—this breath—fuels everything: getting out of bed, hugging my daughter, preparing meals, thinking about dinner, laughing. It's the thread that ties our everyday moments together.


As my awareness deepened, I began to feel the connection between my breath and the steady rhythm of my heart—how each inhale sent oxygen-rich blood coursing through me, nourishing my body in perfect synchrony. I brought my focus to the soft beating in my chest, marveling at how each inhale sustains this rhythm of life. I thought about how all this newly oxygenated blood flows from my pulmonary vein in my lungs to this other miracle of expansion and contraction–my heart. How this amazing muscle pumps blood through the miles of arteries, veins, and capillaries of my circulatory system to every cell in my body. For a brief moment, I recalled how, when I was pregnant with Isabella, my lungs were her lungs. My heart pumped oxygen and nourishment to her as she lived quietly in the inner sea of amniotic fluid, nestled next to a brand-new organ I had grown within me—the placenta.


Breathing deeply, I soaked in the quiet, slow, dark stillness. Reflecting on my breath, I felt a profound sense of interconnectedness with everything around me—the trees that give me oxygen, the plants in my room that breathe in the carbon dioxide I exhale. This symbiotic dance, always present yet rarely noticed, unfolded with each breath I took. In that stillness, I became not just a part of the cycle but a participant in nature’s rhythm, each breath a reminder of the silent but vital exchange between myself and the world around me.


 

The Breath: Our Constant Companion


Trees as lungs
"The trees are our lungs, the rivers our circulation, the air our breath, and the earth our body recycled.”

This interconnectedness, this beautiful exchange of life with every breath, continues even when we are not aware of it. Yet, how often do we truly notice? We seldom pause to consider the very thing keeping us alive—that is, unless we meditate.

This morning, I’d like to share more about the breath in relation to my previous blog posts on The Foundational Attitudes of a Mindfulness Practice and Mindfulness in Everyday Life. Each of these posts has served as a stepping stone toward building a deeper, more intentional mindfulness practice. If you’ve been following along, you’ll recall how we discussed the importance of being present, non-striving, and bringing non-judgmental awareness to our daily experiences, one moment at a time. Today, I want to take this exploration one step further by diving into the profound yet simple tool we carry with us every day: the breath. Our breath not only sustains life but also provides a reliable anchor to bring us back to the present whenever we feel distracted or overwhelmed. In the rush of daily life, as we move from one task to the next, it’s easy to lose touch with this subtle awareness. We may find ourselves breathless, distracted, or tense, forgetting the simple, grounding power of our breath.

Whether you are new to meditation or simply seeking more structure, I invite you to explore the guided audio recording and written meditation linked in this post. They offer something for everyone—a way to deepen your awareness, no matter where you are in your practice. The recording and written meditation are a supportive way to build consistency in your mindfulness journey. Over time, they can help you cultivate a more mindful presence in all areas of your life, serving as gentle reminders to pause, breathe, and reconnect with yourself—no matter how busy or chaotic life may feel.

The recording is an 8 - Minute Awareness of Breathing Meditation, guiding you to bring your attention to your breath and stay present with its sensations. Even if you only manage a few minutes, the benefits of this practice extend far beyond those brief moments of mindfulness.

There’s also the written Three-Minute Breathing Space, perfect for those times when you feel overwhelmed or need a quick reset. In just three minutes, you can reconnect with your breath, ground yourself, and enter a more balanced state of mind. I encourage you to try it throughout the day—perhaps when you're transitioning between tasks, feeling stressed, or even while waiting for the kettle to boil. By making the breath a central part of our mindfulness practice, we develop a sense of groundedness that we can carry into every aspect of life.


Now, let’s dive into more detail on how to use the breath as a tool for anchoring our awareness.


Shall we begin?


 

Meditation and Breathing


The Joy of Breath
The Joy of Breath
 

Human beings are remarkably resourceful. We have managed to experiment with various methods to enhance our awareness and concentrate our minds, including listening to enchanting mantras and prayers, drawing labyrinths, gazing at intricate mandalas, and practicing intentional movement in activities like yoga, tai chi, or dance. However, one of the most universal meditation practices is to simply focus your attention on the sensations of your breath as it flows in and out of your body, moment by moment.


In Mindfulness in Everyday Life, I discussed how much of the incredible stress in modern life stems from the pressure we place on ourselves to get things done. We become so absorbed in constant activity that it feels like multitasking becomes the default mode. To help break this pattern, I offered a simple yet powerful guideline for cultivating mindfulness:

Guideline # 1:

Whenever possible, do just one thing at a time. Then do the next thing. And the next. But do them mindfully.


I’d like to dive deeper into the concept of "Doing Mode" and how focusing on our breath and setting the intention to remain present can shift us from this automatic mode into the more beneficial "Being Mode." In Doing Mode, our minds are constantly buzzing with thoughts, analyzing situations, recalling past experiences, or imagining future scenarios. We’re busy setting goals, solving problems, and planning. While there’s nothing inherently wrong with this—after all, it helps us manage daily tasks like organizing our schedules or preparing meals—if we primarily operate in Doing Mode, we may overlook a more harmonious way of living in connection with our surroundings. Being Mode offers an alternative approach to engaging with our surroundings. It’s about directly experiencing our thoughts, emotions, and bodily sensations without needing external validation for happiness and well-being. Being Mode allows us to engage with the world and ourselves with a deeper sense of interconnectedness, empathy, and compassion. This state of being is nurtured through mindful meditation, with the breath acting as the gateway to this profound experience. How does this work? The breath anchors us in the present moment. It gives us a way to step back from the restless chatter of our anxious, thinking mind and enter a more tranquil, grounded state. A state where we become more attuned to ourselves, to others, and to the world around us.


 

Awareness of Breathing Meditation


Mindful breathing so hum

If you'd like to explore using your breath as an anchor for your attention, I invite you to listen to the guided audio recording below. If now isn’t the right time, I encourage you to make a gentle commitment to return when you can offer it your full presence.


Even a single minute of mindful breathing can offer a powerful reference point for understanding the reflections in this blog post. So, I encourage you to engage with this meditation, even if briefly, to deepen your experience.


When you’re ready to begin, settle into a comfortable seated position—one that reflects the intention of “taking your time.” There’s no need to rush. Allow yourself to ease into it. Perhaps you want to shake out your arms or release some tension from your body before finding stillness. If your body asks for a stretch, honor that too.


As you prepare, notice the temperature around you. Maybe you’d like to wrap yourself in a cozy blanket, or drape it around your waist, creating a sense of comfort and warmth. If you don’t have access to a blanket right now, that’s perfectly fine—imagine wrapping yourself in a metaphorical blanket of tenderness and care. You are giving yourself permission to take this moment, just for you.


Once you're ready, find a posture that embodies both stillness and wakefulness. Your eyes may be closed, or you might soften your gaze a few feet ahead, helping you turn inward. Take a moment to check in with your posture, adjusting as needed. While I’ll guide this as a seated meditation, feel free to follow the wisdom of your own body—whether you’re lying down, standing, or in any other position. It’s all perfectly okay.


If you’re ready to begin, press play and allow yourself to settle into this practice.


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The Wandering Mind


wandering mind

How did it go? Were my instructions clear and straightforward? I asked you to choose a spot in your body where you could vividly sense the sensations of breathing, and to focus on those sensations as best you could, moment by moment. When you noticed your mind wandering from the breath—which naturally happens—the instruction was to kindly bring your attention back. That’s essentially the core of the practice.


However, if you tried the Awareness of Breathing Meditation, you likely found that these simple instructions weren’t so easy to follow. You may have encountered what some call "The Monkey Mind." Perhaps your mind wandered a couple of times, or a dozen times, or more times than you could count. That’s perfectly fine! It’s okay to notice all the thoughts and mental chatter that occur during meditation.


On that note, there’s a common misconception that meditation is about stopping your thoughts or making your mind go blank. That’s simply not true. If you begin meditation with that expectation, you may find yourself thinking, "I’m just not one of those people who can meditate," or "Meditation doesn’t work for me," or feeling as though you've failed.


Let’s clear that up.


"Meditation practice is not about stopping thoughts; it is about finding that we can increase awareness and observe our thoughts–or for that matter, anything else in our inner experience, including our body sensations and our emotions–and establish a kind and gentle relationship with them." ~ Nancy Bardacke

When you realise your attention has drifted from the breath, notice where your mind has gone. This moment of awareness helps you recognize the patterns your mind often follows. For example, perhaps you notice your mind gravitates toward worry or future planning. Maybe you’re replaying an unhappy memory, or perhaps you judge yourself or others harshly. Your breath becomes your guide, helping you get to know yourself better. It offers an opportunity to make peace with the endless mental chatter and to cultivate a new way of interacting with your thoughts—one that involves taking them less seriously and treating yourself more kindly.


The key is that when we’re unaware of this constant mind chatter, it unconsciously influences our behavior. For instance, if you discover that you're always planning for the future in an attempt to control it, you may unintentionally add more stress to your life, creating unnecessary suffering. What happens when you face uncertainty? Do you find yourself lost in an endless stream of thoughts trying to predict what the future holds? This is exactly what Michel de Montaigne meant when he said, "My life has been full of terrible misfortunes, most of which never happened."

By paying attention to your breath, you can interrupt the habit of trying to control the future with your thoughts—an impossible task. Instead, you begin to come to terms with uncertainty and the unknown, allowing yourself to live with more ease in the present moment.


 

The Power of a Mindful Pause


Margaret Cook - Leaves of Grass
One of Margaret C. Cook’s illustrations for a stunning rare edition of Leaves of Grass.
 

When we begin training the mind through meditation, we start to recognize the subtle patterns of our unconscious thoughts. These are the familiar loops of thinking we often find ourselves caught in without even realizing it—worries about the future, replaying past conversations, or getting lost in a spiral of self-criticism. However, in meditation, something remarkable happens: each time we become aware that we’ve drifted off in thought and bring our attention back to the present moment, we experience a moment of mindfulness. It’s as if we wake up, even if just for a second. In that moment of recognition, we discover we have a choice—a choice about where we direct our attention.


This is where the power of meditation lies. That small but significant moment of waking up gives us the opportunity to gently shift away from our habitual, automatic responses. It allows us to choose to engage differently with our thoughts, rather than being carried away by them. We become active participants in how we experience life, rather than passive observers swept along by the current of our minds. With continued practice, this process of waking up begins to spill over into the rest of our lives. The world becomes more vivid, more alive. Ordinary moments take on a richness we may not have noticed before. The feel of sunlight on our skin, the sound of wind through the trees, or even the simple act of breathing—everything feels more real, more engaging. We begin to appreciate the present moment in ways we hadn’t previously.


The science behind mindfulness is as fascinating as it is encouraging. Studies in neuroscience show that by practicing mindfulness, we are quite literally reshaping our brains. Through a process known as neuroplasticity, we can form new neural pathways by repeatedly bringing our attention back to the breath or any chosen focal point in meditation. Each time we interrupt the flow of unconscious thoughts, we create an opportunity to rewire our brain.


In this way, mindfulness isn’t just a mental exercise—it’s a form of brain training. The old saying “neurons that fire together, wire together” captures this beautifully. If our neurons are frequently firing in patterns related to stress, frustration, or fear, we reinforce those emotional circuits, making it easier to fall into those states. However, by consciously redirecting our focus—perhaps to the breath or a grounding sensation—we start forming new pathways, ones that are associated with calmness, presence, and clarity.


Research from Harvard, for example, shows that meditation can actually increase the gray matter in areas of the brain associated with self-awareness, compassion, and emotional regulation, while shrinking the regions linked to stress and anxiety. Over time, this rewiring changes how we experience life. We become less reactive, more resilient, and better equipped to handle whatever comes our way. And so, we not only feel different—we are different.


This is the profound impact of mindfulness: we use our mind to change our brain, and in doing so, we transform our lives.


 

Being with the Judging Mind


Meditator in colour

A valuable aspect to observe during your meditation practice is the thought that arises immediately after you become aware of the thinking mind. If you've ever noticed, the moment you recognize you've been lost in thought, a judgmental voice often follows—swift and uninvited. Just last week, I wrote about The Foundational Attitudes of a Mindfulness Practice, where I emphasized the importance of non-judgment. I mentioned that “through mindfulness, you learn that you don’t have to believe every judging thought that arises. And just as importantly, you don’t need to add another layer of judgment by thinking, ‘There I go again, judging myself!’” It's crucial to understand that you also don’t need to build an elaborate story around it, like “I’m such a judgmental person.” That, too, is just another layer of judgmental thinking—a habit of the mind trying to define, categorize, or control.

So how does this concept fit into your Breathing with Awareness practice? When judgmental thoughts surface—whether about your meditation, your performance, or anything else—the same guiding principle holds: notice the thought and, with compassion, gently return your attention to the breath. No need to fight the thought or criticize yourself for having it. Simply acknowledge it and let it be, as you refocus on your breath. What happens when you do this? The simple act of awareness disrupts the cycle of suffering that judgmental thoughts often create. Suddenly, the thought begins to lose its power. It softens, dissipating like a fleeting cloud or a bubble drifting downstream—impermanent and insubstantial. In this way, your breath becomes an anchor, pulling you back to the present moment and freeing you from the weight of self-criticism.


It’s important to remember that the essence of meditation practice lies in this gentle return of attention, over and over again. In this act of returning, there is a quiet kindness—a form of self-compassion that allows you to cultivate a more friendly and accepting relationship with yourself. As Nancy Bardacke so beautifully states, “We discover that we can find peace, kindness, and caring, even in the presence of inner turbulence.”


Even those long-held, deeply ingrained judgmental thoughts can begin to shift over time. The key insight here is this: you are not your thoughts. Everything—especially those judgmental voices—is temporary, like waves passing through the ocean of your mind.


In practicing awareness, you learn to embrace that impermanence, and with it, you gain the freedom to step out of the endless cycle of judgment. And perhaps, in those moments of awareness, you’ll start to experience the kind of peace that arises when you simply allow yourself to be.


 

There's No Such Thing as a "Good" Meditation–and There's no Such Thing as a "Bad" Meditation Either


From the "The Tree in Me" by Corinna Luyken
From the "The Tree in Me" by Corinna Luyken
 

The following paragraph is directly borrowed from Nancy Bardacke's book, Mindful Birthing: Training the Mind, Body, and Heart for Childbirth and Beyond.


"When you have a pleasurable meditation experience, take care not to fall into the trap of becoming attached to the experience, thinking that it was a "good" meditation or that you are finally "doing it right" and will therefore strive to have the same experience again. In reality, there is no such thing as a good meditation. A meditation in which you were quite focused, when you experienced a degree of stillness and inner peace, is no better than a meditation in which the mind is quite agitated or the body is very uncomfortable. While you may certainly prefer a peaceful meditation (and an uncomplicated birth), that is just a preference for ease over discomfort, which is certainly understandable. But if you try to make the pleasurable happen each time you practice, thinking that you are not doing it right if it doesn't turn out that way, then you are setting yourself up to suffer —and to miss the opportunity to grow in inner strength, wisdom, and compassion, which is the point of our meditation practice.


Each time we practice, our meditation experience will be different because we are different. What we are learning is the letting go of the dualistic mind, the mind that separates the world into like and not like, into good and bad, and to step instead into conditional reality, the reality of how things are in any particular moment, whether in relation to a particular meditation or to giving birth or to any other aspect of life."


 

Allowing the Breath


shara-hughes-soft-and-strong-2021
"Soft and Strong" by Shara Hughes (2021)
 

In my previous blog post, "The Foundational Attitudes of a Mindfulness Practice," I briefly touched on the mindfulness attitude of Non-Striving. Let’s explore that concept a bit further.


For many of us, particularly in the early stages of our mindfulness journey, it can feel counterintuitive—even uncomfortable—to simply allow the breath to be as it is. We’re so conditioned to strive, to fix, to always be in “doing” mode, that when we sit down to meditate, the mind instinctively assumes there must be something to achieve, something to perfect, or at least something to improve. But mindfulness invites a radical shift in perspective. Rather than attempting to control or manipulate the breath, we practice meeting it with a sense of openness—letting it unfold naturally. Each inhale and exhale becomes an opportunity to observe the breath’s natural rhythm, just as it is, without interference. In this practice, we begin to cultivate equanimity—a deep sense of inner calm and balance that is not easily disturbed. And what’s remarkable about this inner steadiness is that, over time, it transcends the meditation cushion and begins to infuse your everyday life. You may find yourself navigating challenges, not with the habitual urgency to fix or react, but with a quiet, grounded ease.


I personally experienced this profound sense of equanimity during my labor. The practice of allowing my breath to flow effortlessly mirrored the way I approached each contraction—with the same openness and awareness. Rather than resisting or bracing myself against the intensity of labor’s sensations, I trusted my body to carry me through the process, just as I trusted my breath to move naturally. Each contraction, like each breath, rose and fell in its own time. By allowing this ebb and flow, I found myself letting go, sinking fully into the moment. And with each moment of letting go, I realized that I could meet the experience with patience and presence, no matter how intense it became.


This act of surrender, this willingness to be with things as they are, is the heart of Non-Striving. It’s about releasing the need to control and instead trusting in the wisdom of the body, the breath, and the moment itself.


 

On The Relationship Between Breathing and Relaxation


One of Margaret C. Cook’s illustrations for a stunning rare edition of Leaves of Grass.
One of Margaret C. Cook’s illustrations for a stunning rare edition of Leaves of Grass.
 

Yesterday, I attended an hour-long guided meditation class online. I settled comfortably on my cushion, nestled against my bed, with a yoga block supporting my lower back to help maintain an upright posture. Wrapped in a blanket and with my eyes softly closed, I began to relax into the practice. But within the first ten minutes, I found myself teetering on the edge of sleep. My body grew heavy, and my mind, noticing this drowsiness, gently suggested I lie down. Instead of giving in, I chose to simply observe the sensation. I straightened my posture, deepened my breath, and brought myself back into wakefulness. This moment reflects a common experience in meditation: the subtle pull of sleepiness. It's natural, especially when we create such a relaxed and comfortable space for practice. However, it’s essential to remember that while relaxation is a pleasant by-product of meditation, it’s not the primary goal. The true aim of mindfulness practice is to cultivate a calm yet alert mind—one that is both focused and receptive, not drifting into drowsiness.


Relaxation, in this sense, is not something we need to chase or force. It arises naturally as the mind settles into the present moment, as our awareness deepens, and as we gently release tension. When the mind becomes centered, the body follows suit, softening into a state of ease. But it’s crucial not to confuse relaxation with the act of letting go of awareness altogether. The balance we seek is one of calm attentiveness—a relaxed yet vigilant state, where we are fully present without striving or slipping into inertia.


As I experienced in my meditation, it’s in these moments of teetering on the edge of sleep that we are invited to reawaken the mind. By deepening the breath, adjusting posture, or simply noticing the drift towards drowsiness, we return to the practice with renewed presence. The act of returning, over and over, strengthens both our mindfulness and our capacity to meet the present moment, whatever it may bring.


In this way, relaxation becomes a natural outcome, a reflection of a mind at ease—not because we sought it out, but because we allowed ourselves to be fully here, with our breath, with our body, and with our awareness.


 

Mindfulness Practice


Georges Seurat, Bathers at Asnières, 1884
Bathers at Asnières by Georges Seurat (1884).
 

Now that we've explored the connection between breathing and relaxation, I encourage you to begin paying closer attention to your breath as a tool for cultivating awareness. Here are a few suggestions to help you establish and deepen your meditation practice:


Awareness of Breathing: Practice 1

Revisit the instructions for Awareness of Breathing from earlier in this blog. Commit to practicing this meditation for five to fifteen minutes every day for one week. Approach it with openness, whether you feel motivated or encounter challenges. The mind may wander, or you might even drift into sleep—that’s okay. The key is consistency. This practice is not about achieving a specific experience; it’s about exploring how your life subtly shifts when you integrate daily meditation. Over time, you may notice how small moments of awareness ripple out into the rest of your day.

Awareness of Breathing: Practice 2 Throughout your day, whenever you remember, gently bring your awareness back to your breath. Focus on where you feel the breath most vividly in your body—it might be the soft rise and fall of your belly, the coolness of the air as it passes through your nostrils, or the expansion of your chest. Spend a moment simply observing these sensations. If you can, extend your attention for a few more breaths, noticing the ebb and flow without trying to change anything. Thoughts or emotions may arise, and when they do, greet them with non-judgmental awareness, allowing them to pass like clouds in the sky. With each breath, return to the present moment, anchoring yourself in this simple, yet profound, practice of mindful breathing.


Being with Baby Practice

If you’re pregnant, let the gentle movements of your baby serve as a beautiful reminder to reconnect with your breath throughout the day. Each time you feel those subtle shifts within, take it as an opportunity to bring your attention to your breath. Notice how your abdomen rises and falls with each inhalation and exhalation. Placing your hand on your belly can help foster a deeper connection, both with your breathing and the life growing inside you. When your mind drifts, gently guide it back to the rhythm of your breath, the feeling of your hand resting on your belly, and the sensation of your baby’s movements.


Many expectant mothers instinctively touch their bellies when they feel their baby move, but by consciously bringing mindfulness to this experience, you can deepen your connection with both your body and your baby. This simple practice can become a powerful way to cultivate presence and awareness during pregnancy. As you do this, observe any thoughts, emotions, or sensations that arise, welcoming them as part of your journey without judgment or attachment.


 

The Three-Minute Breathing Space


"Hourglass" by Anatoly Baratynsky
"Hourglass" by Anatoly Baratynsky
 

This meditation is like the shape of an hourglass, guiding your awareness through three distinct stages. Each step serves as a mindful touchstone, helping you shift from a scattered mind to a state of grounded presence. Allow me to explain this simile before sharing the actual practice:


Notes on Step 1: The Wide Top

Picture the wide top of the hourglass as the opening of your awareness. In this first step, allow yourself to fully acknowledge your present-moment experience, whatever that may be. Take a moment to notice your thoughts, emotions, and physical sensations. Let them simply be, without judgment or the need to change anything. In this spacious awareness, you're invited to embrace the moment as it unfolds—honoring the experience both within and around you.


Notes on Step 2: The Narrowing Neck

Now, visualize moving down into the narrow neck of the hourglass. Here, your attention becomes more focused as you bring it to the sensations of your breath, particularly at your belly. Feel the rise and fall of your abdomen as you breathe, anchoring yourself in the present moment. This focused awareness is like a thread of clarity, helping you center and ground yourself amidst any thoughts or emotions that may arise.


Notes on Step 3: The Broad Base

Finally, broaden your awareness into the base of the hourglass. Here, open yourself to your whole being. Acknowledge and accept yourself just as you are. As you gently step into the next moment of your life, do so with awareness—grounded, dignified, and whole. Embrace this moment fully, allowing it to unfold naturally, and carry this sense of presence with you as you continue on your journey.


 

The following meditation is directly borrowed from Nancy Bardacke's book, Mindful Birthing: Training the Mind, Body, and Heart for Childbirth and Beyond.


STEP 1: BECOMING AWARE


"At any time during your day, deliberately bring yourself into the present moment. Adopt an erect and dignified posture, whether sitting or standing. If possible, close your eyes. Then, bringing your awareness to your inner experience, acknowledge it, asking, 'What is my experience right now?'


  • What thoughts are going through the mind? As best you can, acknowledge thoughts as mental events.

  • What feelings or emotions are present? If they are pleasant, allow yourself to fully experience and enjoy them. If they are unpleasant, acknowledge and turn toward them, even if they are uncomfortable, painful, or unwanted.

  • What body sensations are here right now? Perhaps do a quick Body Scan (you will learn this practice in future blogs), noticing any sensations of contraction or tightness, acknowledging them without trying to change them in any way.


Do this for approximately one minute.


STEP 2: GATHERING AND FOCUSING ATTENTION


When you are ready, gathering in your attention, bringing it to the physical sensations of breathing, particularly the sensations of the breath at the belly. Noticing the sensations of stretching and expansion at the belly on the in-breath and the softening and releasing of the belly on the out-breath. Use each breath as an opportunity to anchor yourself in the present moment. If you are pregnant and experience the sensations of your baby moving within your belly, allow your attention to rest with those sensations as well as with the feeling of the breath, acknowledging that there is a person growing within your body, right here, right now. And if the mind wanders, gently and kindly escort your attention back to the breath at the belly.


Be with your breath for as long as is appropriate given the context you are practicing in, sustaining awareness of the breath for one minute, or longer if you are able.


STEP 3: EXPANDING ATTENTION


Now widening the field of awareness around the breath so that it includes a sense of the body as a whole: your posture, your facial expressions, your whole body breathing alive, and, if you are pregnant, cradling another being within. If you become aware of any sensations of discomfort or tension, experiment with bringing your awareness right into that intensity, imagining that the breath can move into and around the sensations. In this way you are exploring the sensations, being with them, befriending them rather than trying to avoid or change them in any way. If there are no particular sensations calling for your attention, just be where you are, aware of the whole body, moment by moment.


After one minute or so you can open your eyes, letting your attention expand outward, bringing this open awareness into the next moments of your life, just as it is."


 

To Conclude


"Very demure, very mindful."
"Very demure, very mindful."

This breath is both ordinary and miraculous. It accompanies us wherever we go, a constant reminder of our connection to life itself. By simply becoming aware of our breath, we unlock a pathway to moments of calm, even amidst chaos and uncertainty. It serves as an anchor, grounding us in the present moment and allowing us to step back from the whirlwind of thoughts and emotions that often consume us.


The beauty of breath awareness lies in its convenience, simplicity, and profound effectiveness. It requires no special tools or extensive training—only a willingness to pause and tune in. As one of the foundational practices of mindfulness, becoming aware of the breath invites us to cultivate a deeper understanding of ourselves and our experiences. Each inhalation and exhalation offers an opportunity to reconnect with our inner selves, fostering a sense of clarity and peace that can permeate every aspect of our lives.


As we continue to integrate breath awareness into our daily routines, we begin to notice its ripple effects. Our interactions become more intentional, our responses more thoughtful, and our moments of stress transform into opportunities for growth. Embracing this practice allows us to navigate the complexities of life with greater ease, resilience, and grace. Ultimately, it reminds us that even in the simplest of acts, such as breathing, we can discover profound wisdom and tranquility.


So, let us commit to this practice, recognizing that with each breath we take, we hold the power to create a more mindful and compassionate existence for ourselves and those around us. Together, let us breathe deeply and embrace the beauty of being present.


Thank you for accompanying me on this journey. ~ Ashley


 

Works Cited:

Bardacke, Nancy. Mindful Birthing: Training the Mind, Body, and Heart for Childbirth and Beyond. HarperOne, 2012. Sharon Begley, Train Your Mind, Change Your Brain: how a New Science Reveals Our Extraordinary Potential to Transform Ourselves. Ballantine Books, 2007.


Lazar, Sara W., et al. “Alterations in Brain and Immune Function Produced by Mindfulness Meditation.” Psychiatry Research: Neuroimaging, vol. 191, no. 1, 2010, pp. 36–43. doi:10.1016/j.psychresns.2010.01.002.






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