AFH Meditation Film 01 one mindful breath v001

foreign [Music] hi and welcome to this mindful moment practice one mindful breath so a lot of us want to practice mindfulness but we don't necessarily find it easy to do trying to meditate can sometimes be really frustrating we can struggle to concentrate and end up feeling like we just aren't doing it right even if we do enjoy it we can still find it hard to keep it up in the busyness of daily life so today instead of beating ourselves up we're going to try a really simple practice that can be there for us whenever we

need it we call it one mindful breath we're going to start by trying a minute of mindfulness together just to get a feel for it before we begin take a moment to see if there's anything you can do to help make yourself feel just a little bit more comfortable maybe dropping your shoulders back to ease any tension from your neck and helping yourself get your back straight and relaxed there that's for the next minute we're just going to see what it's like to just notice and enjoy our breathing our breath is always happening right there

in the present moment and you may notice just how relaxing it is to pay attention to it as it flows in and out of course even in the space of a minute your mind will want to do its own thing the key for this practice is to not try to stop it when you notice that your mind has wandered Simply Smile and remember this is what the Mind does it's completely okay at some point when the mind is done showing you whatever it wants to show you you can just gently bring your attention back to

the sensation of your breathing you can notice if your breath is coming in or going out whether it's deep or shallow and where you can feel it in the body whether that's the nose the chest or perhaps in the belly so this is what we'll practice now for the next 60 seconds just being with the breath waking up when the mind is wandered accepting what it has to show us and then gently coming back to the breath when we're ready you'll hear a sound of a bell to indicate the stars in the end okay close

your eyes and let's begin our minute okay so as you open your eyes just notice how you feel right now maybe a bit refreshed a little bit more aware a bit more calm maybe a bit more centered not bad for a minute you might have picked up the idea that for meditation to work you need to be able to sit still for 20 minutes or more but that's actually not quite true as we've just seen we can make a meaningful difference to our state of mind surprisingly quickly in fact we don't even need a full

minute you might start by pausing for 20 seconds or so before a meeting or taking 10 seconds while standing in a queue to just follow your breath sometimes just one mindful breath can be enough to change the course of your whole day you might even be ready to take one right now [Music]