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Breath Meditation: Observing the breath

£0.99 £1.99

Sit and explore your own breath...you might be surprised what you notice. A gentle practice to create a sense of space and inward connection. At less than 8 minutes, this meditation can be used when you have minimal time to stop and pause, yet still brings you into the present moment, where a feeling of tranquillity can emerge. The perfect practice to try if you are new to meditation.

  • Beginner friendly: Suited to all levels of meditation experience

  • 7 mins 20 sec

This guided meditation download is for personal use only. Please take health & safety into account before starting meditation*.

Sit and explore your own breath...you might be surprised what you notice. A gentle practice to create a sense of space and inward connection. At less than 8 minutes, this meditation can be used when you have minimal time to stop and pause, yet still brings you into the present moment, where a feeling of tranquillity can emerge. The perfect practice to try if you are new to meditation.

  • Beginner friendly: Suited to all levels of meditation experience

  • 7 mins 20 sec

This guided meditation download is for personal use only. Please take health & safety into account before starting meditation*.

In this breath meditation, after settling into the practice we’re going to pay close attention to the breath. We’re not changing our own unique breathing pattern in any way, simply observing our existing, normal breathing. It is perfectly normal if your attention wanders frequently away from the breath; each time you notice you are strengthening your ability to notice that this has happened and steer your attention back to the breath. This is the practice of meditation. 

“Feelings come and go like clouds. Conscious breathing is my anchor.”
— Thich Nhat Hanh, Monk and author

  • When you’re meditating at home it might help to keep in mind:

    • Try to pick somewhere you won’t be disturbed.

    • Sit in a position that’s comfortable for you.

    • Test out meditating at different times/in different rooms to see what suits you.

    • Keep a notepad or journal to track your meditation and help inform how best to integrate it into your routine.

    • Little and often is better than a long practice every now and then.

  • The key is to be comfortable, so that you don’t become distracted by feelings of discomfort. You can experiment and have fun trying different positions for meditating.

    You could try:

    • Sitting in standard cross legged position on a carpet, rug or yoga mat. Or a Lotus or half Lotus pose if this is comfy for you.

    • Sitting in a standard chair (like a dining chair) with your feet flat on the ground (if they don’t touch the ground pop a large book or a cushion underneath them). If the chair isn’t comfy enough, add a cushion.

    • Lay flat on your back on a yoga mat or with a blanket/thin cushion under your head.

    • Use a Zafu meditation cushion to sit on he ground with - it adds more support and padding to make sitting cross legged more accessible.

  • Meditation is a safe and effective stress management tool. However, if any of the following applies to you, it is your responsibility to seek consent from your healthcare provider before starting meditation:

    • Under supervision with mental health team or healthcare provider

    • Depression

    • Bipolar

    • Schizophrenia

    • Epilepsy

    • Complex PTSD

*This guided meditation is the intellectual property of, and written and recorded by Watch the Sunrise. By purchasing it, you are agreeing to use it for personal use only; not as a resource for playing at groups/events/gatherings/in the workplace or any other setting where persons other than the individual purchaser are listening to it.