Body and Breath Meditation: A Short Guided Pause

Quick Summary:

This body and breath meditation is a brief guided pause with Ginny Mackles. Feel the chair beneath you and your feet on the floor, then notice your natural breathing for a few moments. You can follow the video or use the written version. There is no need to breathe in a particular way or keep your eyes closed. A body and breath meditation can begin exactly where you are. You do not need to clear your mind or set aside a long stretch of time. In this short video, I guide you to notice the support under you body and let your attention settle on the breath, one moment at a time.

Watch the Guided Body and Breath Meditation

Find a place where you can sit comfortably, then play the video. Feel free to adjust your posture, keep your eyes open, or stop whenever you need to. If the embed does not play, watch Ginny’s mini-meditation on YouTube.

https://www.youtube.com/watch?v=JFL_mhm8Nq8

Try This Body and Breath Meditation Without the Video

1. Sit in a position that feels supported. Notice the chair or couch beneath you and the contact of your feet with the floor, if they reach it.
2. Let your shoulders soften if that feels comfortable. Keep your eyes open or lower your gaze.
3. Notice an inhale and an exhale at your natural pace. You do not need to lengthen, deepen, or control your breathing.
4. When your attention wanders, notice that it wandered and come back to the feeling of the seat, feet, or breath.
5. Continue for a few breaths, then look around the room before moving on.

Find a place where you can sit in stillness don’t worry it’s just for a little while bring the kids if you’d like it’s good to start them young So let’s begin with something really simple right now just connect with your body Sit . notice you’re sitting feel your feet touching the floor notice your body sitting in the chair or on the couch and begin to bring your attention inward to the breath inward to the body close your eyes if you’d like – it’s easier to focus and just take a couple breaths focusing on the breathing the inhalation and the exhalation of the breath let it be that simple let the meditation be on your breathing just for a few moments, a few seconds breathing in and breathing out and just for this moment of breathing let your attention be there on the breath Let the rest of the world be doing its thing while you allow yourself to just be present to the breathing in and breathing out at your own natural pace breathing in and breathing out Let the mind be focused on the breath Continue for the next couple minutes on your own. Ginny’s Meditation Basics teaching describes noticing ordinary breathing and returning to it when attention wanders. If you would like a counted practice next, try the separate guided breath-counting meditation; check that recording’s live page and player before publishing this link.

If Breath Focus Feels Uncomfortable

You can keep your eyes open and place your attention on your feet, the chair, or a sound in the room. If the exercise increases distress or dizziness, stop and breathe normally. Meditation is an option, not a test you need to pass. The National Center for Complementary and Integrative Health’s meditation overview discusses what research does and does not establish, including possible unwanted experiences.

Key Takeaways

• Begin with the support of your body and the natural movement of your breath.
• A wandering mind is normal; returning attention is part of the practice.
• Eyes open and non-breath anchors are welcome.
• A few moments are enough to try this mini-meditation.

Frequently Asked Questions

Do I have to close my eyes for this body and breath meditation?

No. Keep them open if that feels more comfortable. You can soften your gaze or look at a fixed point in the room.

Should I take deep breaths?

No. The invitation is to notice your natural breathing. If you have questions about breathing difficulties, speak with a qualified healthcare professional.

What if my mind keeps wandering?

Simply notice and return to the sensation of sitting, your feet, or the breath. You can do that as many times as you need.

Take Another Mindful Pause

Come back to this video whenever a short pause feels useful. For more ways to practice with guidance, explore Ginny’s mindfulness and meditation programs. If you want personalized support integrating mindfulness into your life, schedule a complimentary consultation with Ginny Mackles.