Mindfulness of Breathing

Breathe naturally — no fixed pattern

Ready—
Session lengthnatural pace
Suggested position
Seated - Back ErectSeated - Back Erect
Steps
  1. 1Sit in a stable, comfortable position with your back upright.
  2. 2Keep your back straight but not rigid.
  3. 3Close your eyes or soften your gaze downward.
  4. 4Bring your attention to your nostrils or upper lip area.
  5. 5Simply observe the natural breath as it flows in and out.
  6. 6Notice the sensation of breath at the nostrils—coolness on the inhale, warmth on the exhale.
  7. 7When your mind wanders to thoughts, memories, or plans, gently return attention to the breath.
  8. 8Don't control or manipulate the breathing—just observe it as it is.
  9. 9Notice the beginning, middle, and end of each breath.
  10. 10If you become drowsy, you can open your eyes slightly or adjust your posture.
  11. 11Continue observing the natural flow of breath for your full session duration.
  12. 12End with a moment of recognition of your practice effort.