• Breath is the simplest way back to yourself – always with you.

    • person meditating

      Introduction

      Breath is always with us – we don’t have to look for it, control it or force it. It is one of the simplest and most natural ways to return to the present moment.

      The practice of mindfulness is not about “giving in to the breath” in a technical way, but about gently bringing your attention to what is already happening – to the inhale and the exhale, without judgment and without trying to change anything.

      Why breath?

      • It is always available
      • It helps anchor attention in the “here and now”
      • It reflects the state of our nervous system
      • We can observe it – but we do not have to control it

    • Exercise: Observing Natural Breathing (2–3 minutes)

      Instructions:

      • Sit in a comfortable position, with your back straight.
      • Close your eyes or look down.
      • Bring your attention to your breathing. Notice how the inhalation flows into your body… and how it flows out of it.
      • Breathe normally – don’t change anything.
      • If thoughts, emotions, distractions appear – notice them and gently return to your breathing.
      • Notice: where do you feel the breath the most? In your nose? In your chest? In your belly?

      You can do this exercise several times a day – even for a minute.  

       

    • 💭 Reflection after the exercise

      • What was your first impression?
      • Was it difficult to keep your attention on the breath?
      • How do you feel after this short practice
    • Did you manage to do mindful breathing? How many times? Forum