Breathing mindfulness helps us ground us in the present moment. You can see it pass through a single small dot, such as the tip of your nose. You can feel the rise and fall of your chest. In this guided meditation script, you imagine your whole body breathing and inhale through your entire body.
Feeling the whole body activates areas of the brain that tend to support mindful presence, according to neuroscientist and meditation teacher Rick Hanson. Our meditation practice doesn’t require focusing on a single small space. Such concentration practices are useful, but can also be used to practice more holistic perception.
This mindfulness meditation script is suitable for beginners. Short practice guides body and breathing awareness for a careful experience of whole body breathing.
This is “A mindful presence makes the whole body breathing“Guided Meditation Script:
Start by taking a little time to forgive your body
Settle into a comfortable position.
You can lift your spine by closing your eyes or opening it a little (2 seconds),
Soften your shoulders (2 seconds).
Today I’ll practice breathing all over my body.
Adjust yourself to be sitting in a way
It feels upright and balanced.
Both alert and relax (2 seconds).
(2 seconds) Start by taking a full breath
Then exhale for a long breath (5 seconds).
You can notice your breath and move your body when inhaling (2 seconds)
And when you exhale (2 seconds).
Recognise that there is no need to do anything in particular,
There’s no need to control your breathing, we just allow it.
And when you breathe,
Imagine your whole body is breathing.
And when you exhale,
Imagine your whole body is breathing.
As you breathe, your whole body is filled with breath.
Exhale releases the entire body (5 seconds).
Continue breathing like this and take a few breaths (10 seconds).
If you feel like you’re scattered or distracted,
The whole body will return to breathing.
You can use this whole body breathing meditation script to encourage personal practice. Or you can use it to guide others. Breathing mindfulness is an exercise that works well in a group or one-to-one setting. You can teach this practice live or record audio or video meditation using scripts.
Be familiar with the practice before sharing this meditation script with others. I recommend reading script words for words or editing the script to make them more authentic. This script includes suggestions to integrate practices into everyday life and lead a brief investigation.
Whenever you guide others with breath mindfulness, it is important to emphasize that there is no correct way to breathe during meditation. Participants should feel empowered to breathe in a way that feels simple, natural and supportive.
There are endless ways to practice breathing mindfulness. In this whole-body breathing guided meditation script, listeners are invited to experience vast and overall breathing. Bringing open consciousness in our breathing helps our minds feel broad. Explore your own practice and see if that applies to you.
