Pennlighten

United Kingdom

Observe your breath moving through your body, noticing the subtle vibrations of life and letting thoughts pass.

English

A breath focused meditation for those days where you don't want too much chatter or guidance from me. I'll be here with you, occasionally giving you some focal points, but there will also be spacious moments too. A happy medium for when you want some guidance, but also want plenty of space to get curious about your own mind and breath.

12-Minute Minimalist Meditation

My name's Jasmine and today I'm going to take you through a meditation for those days where you just don't fancy too much chatter or guidance. A meditation for those times when you just fancy getting into your own mind, your own body and your own experience of being alive. So make sure that you have found somewhere comfortable to take this meditation sitting down or perhaps lying down somewhere cosy and we'll begin. Start by taking a breath in through the nose and then simply allow that breath to drop away. A sense of your body expanding as you inhale and then lightly shrinking as you exhale. Just stay with this for a few moments observing the expansion and contraction of the whole body as you breathe. As you start to drop into presence know that it's perfectly natural for your brain to be busy. Know that that's really normal and that your thoughts are just the function of the organ that is your brain. Maybe you come back to the sensing of the expansion and retraction of your breath. Just observe. Take a moment to notice where you can feel your breath most acutely. Where is it most obvious that your breath is moving through your body? And as your awareness settles in this space is it possible just to witness that? Just to witness the movement of your breath in this part of the body where it feels most obvious. Is it possible now to move your awareness to a part of your body where the breath feels just a touch less obvious? Still present and still a feeling of growth and shrinking back but just a touch less obvious. As your awareness settles there just follow the wave-like form of your breath moving through in and then away. And as you observe the breath it's normal for thoughts to come and go. Just let them. Just as the breath moves in and out so do the thoughts like waves move through. Can you let your awareness now move to a part of your body where the breath feels very subtle? As your awareness settles in a part of your body where the breath feels so subtle that you can barely feel it at all. Is it possible to witness this wave of the inhale and the exhale? This pulse of expansion. Just witnessing this subtle vibration of life pouring in and peeling away. Can you now witness your breath from its most subtle all the way through to its most obvious placement in the body? Is it possible to witness the whole of your body breathing itself? As the breath moves in and the breath moves out the mind thinks thoughts and then lets them go as they transform to something new. Both the wave of the breath and the wave of the thoughts moving in and peeling away. Take a kind breath in through your nose and then sigh or exhale just to let it go. Another breath in fresh vibrant air pouring into every cell and then allowing any heaviness to pour away as you exhale. As you take these fuller breaths slowly begin to reawaken your body with some movement. Maybe you rub the palms together and take your hands to your face. Give the temples a little massage or perhaps the jaw muscles into the masseters and the underside of the jaw. Take your index fingers and the thumb tips and just gently tug on your ear lobes. Maybe there's a yawn or a sigh here as you come back, back into your body, back into this physical space. Take a moment here to give yourself some thanks for making it to your meditation practice. I hope to join you again soon.