Insight Meditation 
(Vipassana)

Guided Meditation

Mindfulness of Breathing

 

• In the sitting posture, be mindful of the full breath experience.

 

• Experience the body expanding with the inhalation and contracting with the exhalation. 

 

• It is not necessary to focus on a particular location in the body.

 

• Be mindful of breathing in and breathing out. 

 

• If tired, keep the eyes open. If restless, breathe long and deep and relax with the outbreath. 

 

• If you breathe long the diaphraagm will expand and the stomach will extend out with the out breath. 

 

• Allow the breath to flow in and out of the body, whether the breath is rough or smooth, shallow or deep.

 

• Be aware of any moment(s) of stillness before the next in-breath. 

 

• Be aware of changes in the breath, of impermanence of every breath. 

 

• Experience the air element stimulating the cells of the body.

 

• Relax gently with the outbreath when the mind easily wanders.

 

• Let the brain cells become quiet. 

 

• Mindfulness of breathing contributes to harmony of body and mind and direct experience of organic life.

 

• The air element confirms our intimacy and inter-dependence with the surrounding world. 

 

• Feel the freedom of simply breathing in and breathing out.