Breathing Meditation | UCLA Mindful Awareness Research Center

Breathing Meditation | UCLA Mindful Awareness Research Center

Articles Blog

So find a relaxed, comfortable position, seated on a chair or on the floor on a cushion, keep your back upright, but not too tight, hands resting wherever they’re comfortable, tongue on the roof of your mouth or wherever it’s comfortable, and you can notice your body from the inside. Noticing the shape of your body, the weight, touch and let yourself relax and become curious about your body. Seated here the sensations of your body, the touch, the connection with the floor or the chair. Relax any areas of tightness or tension. Just breathe, soften, and I begin to tune into your breath in your body, feeling the natural flow of breath. Don’t need to do anything to your breath. Not long. Not short. It’s natural, and notice where you feel your breath in your body. It might be in your abdomen. It may be in your chest or throat or in your nostrils. See if you can feel the sensations of breath one breath at a time. When one breath ends, the next breath begins. Now as you do this, you might notice that your mind may start to wander. You might start thinking about other things. If this happens, this is not a problem. It’s very natural. Just notice that your mind has wandered. You can say, thinking or wandering in your head softly, and then gently redirect your attention right back to the breathing. So we’ll stay with this for some time in silence. Just a short time. Noticing our breath from time to time, getting lost in thought and returning to our breath, see if you can be really kind to yourself in the process. And once again you can notice your body, your whole body seated here. Let yourself relax even more deeply, and then offer yourself some appreciation for doing this practice today, whatever that means to you, finding a sense of ease and well-being for yourself and this day.

100 thoughts on “Breathing Meditation | UCLA Mindful Awareness Research Center”

  1. I’ve been dealing with an extreme panic attack and it’s been happening for close to 24 hours. my breathing felt abnormal and ever since then I’ve been in a constant panic shock . Hopefully these videos can help me until I go to my doctors appointment .

  2. I did this and I found out I need to help my back but mostly, that the sickness in my body is located in my stomach. Or as the bible says, my god is in my stomach.

    I am going to work to fix this.

  3. Anyone that wants to go deeper and get more relaxed you must try ancient Egyptian electrical healing technology called the "cylinders of the pharaoh" which are made from 1 copper and 1 zinc cylinder filled with quartz crystal when held produce up to 1.5 volts sold on Amazon for only 29.99

  4. Great exercise! For anyone looking for more exercises, I’d be honored if you checked out the short guided exercises I’ve been publishing on Youtube. I hope they can be another resource for your community.

  5. Think Yourself To Happiness- The real brain science behind amygdala clicking and tickling:

  6. My CBT therapist introduced me to mindfulness meditation (for anxiety/panic) and shared a link to the ucla free online guided meditations, and I'm very grateful. For months, it was just a voice I listened to most days as I incorporated mindfulness meditation into daily life. But eventually it led me to learning more about Diana Winston and the book she co-authored, Fully Present: The Science, Art, and Practice of Mindfulness. Not a quick read, but it was very interesting and helpful to me. She and Jon Kabat-Zinn are my go-to' s for mindfulness guidance.

  7. I’ve been looking for vids like this,and when I see them none of them make me calm.This one helped me be calm and relaxed! Definitely not gonna be my last time watching this!

  8. 5seconds in I was overwhelmed with your loud resonant voice and I could not relax…
    It was like being back in that convent with the female dominated vocal hierarchy…
    Please use a vocal synthesise machine to soften your tones as the meditation words are good to go. Space youself longer at the intro.

    speed ahead. πŸ’–πŸ‘€πŸŒ·

  9. Thank you for sharing your gift of this meditation. Very calming voice & simple technique to focus & relax. NMRK.

  10. Nice video. I kept getting distracted because her voice sounds like that kristen wigg character on snl, penelope. haha

  11. When one breath ends, another one begins. I CANT STOP SMIRKING WHEN SHE SAYS THIS. otherwise, i always return to this video, its great πŸ™‚

  12. So change the name of meditation originated in India and call it your invention. No difference between the Chinese stealing and American stealing the knowledge and calling it your own. SHAME.

  13. a moment of calm. to practice not emptiness, but focus, and to direct your thoughts back to focus once you stray.
    have been practising meditation for a week now. will continue because sometimes I get overwhelmed by all the things I have deadlines for.

  14. Did this before studying at it seems to help me be mindful of right now and let all my other thoughts pass

  15. When I wanna scream and freak out it helps me to calm down as well as my panic attacks,it helps me to control my breathing . It's great for a emergency situation where you need fast help.Thank you.

  16. It's hard to actually DO the practice when she keeps interrupting. It would be much more effective if she gave instructions at the beginning, then rang 3 bells to start the practice and left 5 mins of quiet for us to practice, then ended with a bell to stop the practice. I can't relax and do the practice when I'm anticipating her next interruption

  17. Should probably get headphones, this doesn't work so well with my roomates blaring a screaming political match show in the next room. Politics are not a good way to calm down!

  18. Hey tolle Infos πŸ‘
    Hast du zufΓ€llig den Film Wunder der Lebenskraft oder Heal gesehen?
    genialer Film 😘

  19. Steal yoga from India, package it in america with fancy names and become great! Nice- the modern american way to get popular videos!

  20. A month ago I use this I had a long day at work and this video relax me and I fell asleep for a few minutes and yesterday I use this video again it was another tough day at work and it Knock me out and I woke up this morning well rested

  21. I came here to hear about breathing… and how it feels, best way to do it… others' experience.. other than that I INJoyed

  22. To use these the voice has to be one that works for you and is soft and restful, this one is too shrill for me.

  23. UCLA Heath, thank you for sharing this. I have been using it regularly to help with what feels like an explosive mind and I am so surprised with how much this is soothing me, even over a short period of time. Who is the person speaking in this practice? I would love to hear more from her! Thank you again, Hollie (Worcestershire, UK) 😊

  24. Thank you very much… I also enjoy meditation. πŸ™
    For my meditating I have loved watching lots of Spiritual Master Sri Avinash at the moment. #SriAvinashDo
    I have found Sri Avinash's Satsangs very beautiful. πŸ’—

  25. Tell to thanks the Lord BuddhaπŸ™πŸ»πŸ™πŸ»πŸ™πŸ»πŸ™πŸ»πŸ™πŸ»πŸ™πŸ»πŸ™πŸ»πŸ™πŸ»

  26. Normal person:is nervous about school and just deals with it.

    Me: is nervous about school and does guided meditation

Leave a Reply

Your email address will not be published. Required fields are marked *