3 Mindful Breathes
Preparation: (the meditation bell if possible to prepare, there is an app) One facilitator
- Let’s begin by taking a moment to settle your body into a comfortable position.
- You can close your eyes or keep them slightly open with a soft focus looking downward a few feet in front of you.
- Allow your spine to lift and your shoulders to soften (2 seconds).
- Today we will practice three mindful breaths. Begin by taking a slow gentle inhale, resting your attention on the sensation of the air passing over your nostrils and filling your chest and abdomen.
- Notice as the inhale ends and shifts back through a slow gentle exhale (3 seconds).
- Notice the sensations in the body as the air passes back out.
- Rest for a moment and begin again. Long, slow inhale directing your attention to the sensation of air as you breathe in and long slow exhale noticing sensations.
- Once again resting at the end of the exhale and continuing through one more breathe, in and (2 seconds) out. (3 seconds)
- *ding* (10 seconds). (the meditation bell if possible to prepare, there is an app)