This document provides instructions for mindful breathing meditation. It instructs the reader to get comfortable, focus on their natural breathing rhythm without changing it, and gently return their attention to their breath if their mind wanders. The goal is to observe one's breathing with kindness for 5-10 minutes and then gradually widen attention when finished. It also provides links to related mindfulness challenges.

1. EXERCISE: MINDFUL BREATHING
Start by getting yourself comfortable in a place where you’ll be undisturbed for five to
ten minutes or so. You may sit on the floor or in a chair.
Sit upright with your palms up or down on your lap.
Close your eyes and gently guide your attention to the natural rhythm of your
breath in your chest and belly. Simply notice the breath as you breathe in…and
out…in…and out. There’s no need to make the breath faster or slower, deeper or
shallower. Just allow your breathing to do its thing. Sense the air passing from the chest
through your nose and mouth as you breathe in …and out.
Continue to notice your breathing with a sense of kindness and gentle allowing.
There’s nothing to do except notice your breath. Sink into its natural rhythm: the rising
and gentle falling of your chest and belly as you breathe in and out…in and out.
If you find your mind wandering or you feel distracted, just kindly notice that, and
return your attention to the rhythm of your breath and the rising and falling of your chest
and belly. Continue this practice of kind observation for as long as you wish- just
noticing your breath doing its thing.
Then, when you’re ready, gradually widen your attention, and gently open your
eyes with the intention of bringing this skill of kind observing to your experiences
throughout the day.
On the web:
Check out WVU Extension’s Wellness Challenges related to Mindfulness!
Mindful Breathing http://fh.ext.wvu.edu/wellness/challenges/week_14
Mindful Eating http://fh.ext.wvu.edu/wellness/challenges/week_22