A 15-minute guided awareness of breathing practice from Mindfulness Aotearoa, recorded by Jan Haworth, a certified MBSR teacher based in Auckland.
Mindfulness can be difficult to understand through explanation alone.
At some point, it helps to experience it directly.
So I’d like to share a short guided practice with you: a 15-minute awareness of breathing practice.
Awareness of breathing is a foundational mindfulness practice used in Mindfulness-Based Stress Reduction (MBSR). In this 15-minute guided practice, you’ll be invited to rest attention on the sensations of breathing, notice when the mind wanders, and gently return to the present moment.
I’ve recorded the practice to go with this article.
Pop your email address below and I’ll send you the link, so you can try the practice in your own time.
I’ll also send occasional mindfulness reflections and course updates. You can unsubscribe anytime.
What is awareness of breathing?
Awareness of breathing is a common mindfulness practice. It uses the breath as an anchor for attention – a place to gently return to, again and again, when the mind wanders.
In this practice, we’re not trying to breathe in a special way. We’re simply learning to pay attention to the sensations of breathing as they are.
That might mean noticing the breath at the nostrils, in the chest, in the belly, or as a sense of movement through the whole body.
The breath gives us something steady to return to. Not because we’re trying to stop thinking (you’ll soon see how impossible that attempt is!), but because mindfulness involves noticing where the attention has gone, and gently bringing it back.
That bringing back is part of the practice.
What if my mind wanders?
Your mind will wander!
That’s not a problem. That’s part of the practice.
Many people begin mindfulness with the idea that they’re supposed to empty their mind, stop thinking, or stay perfectly focused on the breath. But mindfulness isn’t about forcing the mind to be blank.
It’s about becoming more aware of what the mind is doing.
You might notice planning, remembering, worrying, judging, or thinking about whether you’re doing the practice properly.
When you notice that the mind is no longer with the sensations of breathing, you simply and gently bring your attention back to the body and the breath.
Noticing that the mind has wandered is not a failure. It’s a moment of awareness. And in fact, you might even congratulate yourself for becoming aware of that.
How should I place my attention?
In terms of how you place your attention, you might think of it a little like gently shining a torch on where you feel the sensations of breathing most clearly – perhaps the nostrils, the chest or the belly.
This kind of focused attention can be very helpful.
It gives the mind a specific point to come back to, and for many people it supports a greater sense of calm, concentration and steadiness.
The breath becomes like an anchor for attention to return to over and over again.
If focusing on the breath feels tense or effortful
The awareness of breathing practice is not a breathing “exercise” – we’re not trying to change or control the breath.
The body knows how to breathe. Breathing is already happening without us needing to make it happen.
However, sometimes, when we bring attention to the breath, we can unintentionally start to interfere with it. Breathing may feel tight, forced, or like something we’re subtly trying to control.
If that happens, you’re not doing anything wrong.
You might try softening the focus a little. Rather than holding attention like a torch shining on one point, allow your awareness to become more like a floodlight – wider and more spacious.
You might still include the breath, but also include a sense of the whole body sitting, the contact with the chair or floor, the hands resting, the shoulders, the sounds around you, and the general sense of being here.
The breath remains part of the practice, but you’re not gripping it quite so tightly.
For some people, this subtle adjustment allows the practice to feel more natural and enjoyable.
A few tips before you begin
Find somewhere reasonably quiet where you can sit comfortably.
You don’t need a special cushion, a perfectly quiet room, or any particular kind of experience.
You may feel calm. You may feel restless. Your mind will wander many times. You might feel relaxed, bored, peaceful, distracted, emotional, or unsure.
All of that is normal.
The invitation is simply to follow the guidance, notice what’s happening, and come back to the sensations of breathing, over and over, whenever you become lost in thought.
Why practise with guidance?
Guided practices can be helpful because they give you a structure to follow.
They can also remind you that mindfulness is not about getting rid of thoughts or forcing yourself to relax.
It’s about noticing what’s happening in the body and mind, and learning how to respond with a little more awareness and kindness.
That’s one of the benefits of learning mindfulness with an experienced teacher. You can get support with the small challenges that naturally come up in practice, rather than assuming you’re doing it wrong.
These challenges are very common.
People often wonder:
- Why won’t my mind stop thinking?
- Why do I feel tense when I focus on my breathing?
- Am I meant to feel calm?
- What should I do when I get distracted?
- Am I doing this properly?
These are exactly the kinds of things we explore in an 8-week mindfulness course. It can be so helpful to discuss your own experience, hear the insights and challenges of others, and have the support of a group and teacher.
Try the practice
If you’d like to try the free 15-minute awareness of breathing practice, enter your email below and I’ll send you the link.
Take a few minutes, find a comfortable seat, and see how it is to be guided.
Curious about learning mindfulness with more support?
If this short practice feels useful, and you’d like to learn mindfulness in a more structured way, Mindfulness Aotearoa offers 8-week Mindfulness-Based Stress Reduction courses in Auckland and online.
MBSR is an evidence-based mindfulness course that includes guided meditation practices, mindful movement, group discussion, home practice, and support from an experienced teacher.
It’s a structured way to learn mindfulness more fully, with space to ask questions and explore the little challenges that naturally come up in practice.
You can find upcoming MBSR course dates here.
Frequently asked questions
What is awareness of breathing?
Awareness of breathing is a mindfulness practice where you rest attention on the sensations of breathing and gently return when the mind wanders.
Is mindfulness breathing the same as trying to relax?
No. Relaxation may happen, but the practice is really about noticing your experience with more awareness, steadiness and kindness.
What if my mind wanders during mindfulness practice?
Oh, it definitely will! Noticing that the mind has wandered and gently returning to the breath is part of the practice.
What if focusing on the breath makes me tense?
For some people, focusing closely on the breath can feel tight or effortful. If that happens, it may help to soften the focus and include a wider sense of the whole body breathing.
Where can I learn MBSR in Auckland?
Mindfulness Aotearoa offers 8-week Mindfulness-Based Stress Reduction courses in Auckland and online, led by certified MBSR teacher Jan Haworth.