Everyday Practices
Coming Back to the Breath
For Learning the Heart of Mindfulness
Welcome. These practices are here for coming back to the breath, again and again. If you’re new to mindfulness, the shorter versions are a good place to start. Tap play to listen, or download any track to keep.
Mindfulness of the Breath
The classic practice, one step at a time. You start with your feet on the floor, then rest with the rise and fall of the belly and the texture of each breath. Then the cool air coming in and the warm air leaving. The full version adds the sound of your breathing and your hands, then opens out to everything, ‘like a sponge to water.’ The shorter version ends after the cool and warm air. The micro stays with the belly and the texture of the breath.
25 min · fullDownload
The Here Now Doorway
For when you want something simple. After a few words to let the body soften, ‘right here and now, I am safe,’ you follow the breath and say a word in your mind with each one. ‘Here’ on the in-breath, ‘now’ on the out-breath. The gentleness of the breath becomes a reminder that you can be just as gentle with it. The full version ends by thanking the breath. The shorter version gets to ‘here, now’ sooner, and the micro version leaves out the ‘I am safe’ words.
11 min · fullDownload
Allow Here Now
For letting everything be. You settle into a posture that’s ‘dignified and alert’ and open your awareness to what it’s like to be you right now, on the inside. Thoughts and feelings can come and go. Then the breath becomes your anchor, especially the out-breath, while everything else carries on around you. It ends with a reminder that there’s always time for now. The shorter version has less time resting with the breath. The micro version stays with the opening awareness and leaves out the breath section.
17 min · fullDownload
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