Mindfulness of respiration helps ground us in the current moment. We are able to watch the breath because it moves through a single, small point, reminiscent of the tip of the nose. We are able to feel the rise and fall of the chest. On this guided meditation script, we sense the breath through the body as a complete, imagining the entire body respiration.
In keeping with neuroscientist and meditation teacher Rick Hanson, once we sense the body as a complete, we activate areas of the brain that are inclined to support mindful presence. In our meditation practice, there’s no must 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 respiration.
Here’s a Sample of the “Whole Body Respiration For Mindful Presence” Guided Meditation Script:
Let’s begin by taking a moment to permit your body
to settle into a cushty position.
It’s possible you’ll close your eyes or keep them barely open allowing the spine to lift (2 seconds),
the shoulders to melt (2 seconds).
Today we are going to practice whole body respiration.
Adjust yourself so that you’re sitting in a way
that feels upright and balanced.
Each alert and relaxed (2 seconds).
Begin by taking a full breath in (2 seconds)
and an extended 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 must do anything specifically,
no need to manage the breath, we’re just allowing.
And as you breathe in,
imagine that your whole body is respiration in.
And as you breathe out,
imagine that the entire body is respiration out.
The entire body filling with breath as you breathe in.
The entire body releasing as you breathe out (5 seconds).
Let’s proceed respiration like this for a number of breaths (10 seconds).
If you happen to end up feeling scattered or distracted,
coming back to the sensation of full body respiration.
This whole body respiration meditation script might be used to encourage your personal practice or you need to use it to guide others. Mindfulness of respiration is a practice that works well in either group or one-on-one settings. You’ll be able to 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. It’s possible you’ll wish 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 every day life and leading a temporary inquiry.
Anytime you’re guiding others in mindfulness of the breath, it’s vital to emphasise there’s no right approach 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. On this whole body respiration guided meditation script, listeners are invited to experience the breath as expansive and holistic. Bringing open awareness to our respiration will help the mind feel spacious. Explore the practice yourself to see if that feels true for you.
