In & Out

3 Min
Meditation
1.5k+ Plays
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Lisa Pollard
Return to Center - Accessible Yoga & Mindfulness with Lisa Pollard
In & Out is a short guided meditation practice to support awareness of breathing as the object of meditation. Finding a comfortable posture and resting your attention with the breath. Inviting the short breath to be the focus, as you learn to gather your attention at the air at the nose, where there are many sense receptors. Notice the changing temperature at the nose with each breath with beginners mind and sense of curiosity. I hope you feel the benefits of this practice today.
From the community
66 reflections
ME
Mary Ellen
Quieting my mond
Taking a few moments to feel my breath helped me to quiet all the thoughts going on in my mind.
H
Harvey
Simply done
Moments and moments become always , moments... connected to moments
D
Dillon
Feel the nose
Rather than getting distracted by remembering to BREATH, focus instead on the feeling of the air entering your nostrils.
AL
Alex Lage
Defining stress
Stress , and anxiety, are an uncontrolled (huge) storm of adrenaline into the body. That liquid (to me member -> adrenaline is a chemical liquid 🙄) goes into several organs without "permission". No good. Be cool instead. See "problems as challenges" ; "relax and look around for those easiest solutions" ; "live by moments not by years".
S
Shirah
Volume too low
I could barely hear this one at full volume. I'm already stressed and then stressing about hearing made it very difficult for me today. I feel very sad
S
Stephanie
Great Basic Breathing Practice
A back to basics breathing practice but unfortunately the audio wasn't checked for quality control and fades out at the end.
M
Mark
Not much for me
Not much for me I know how to breathe didn't stop how I'm feeling or remove the stress within. Need a switch to turn thoughts off and be able to relax and have good nights sleep.
R
Roshelle
Breathing exercise
I learned to just be in the moment and just let the air go in and out of my body
D
Dave
Centred (full moon)
In focusing on the air on my nostrils I became very present, appreciating the positive sensation of air passing in and out. It was near euphoric. I can feel my spirit awaken, or myself awaken to my spirit. Tonight is a full moon where I am, and it was a beautiful time to practice. Thank you
A
Aaron
Didn't really help
I am feeling very stressed and breathing through the nostrils in and out didn't really take away or ease any of my stress
D
Dane
Sensations
The added feeling that breathing not only calms but to try a different technique and flow through the sensation allowed my mind to still out any activity around me.
M
Mackenzie
Focus
Focusing my entire mind and energy on specific parts of my body can help me relax in a way I don't think I understood before.
A
Ally
Breathe
Breathe just breathe. This really helped me relax and focus on calming thoughts.
B
Breann
Reflection
Focusing on our breathing can bring us back to a region of calmness
L
Lacey
Nose breathing focus
One point of focus is the nose, but I personally might be better suited to other points of focus while breathing because it always feels a bit irritated when I focus on it
M
Michael
Managing pain
I’m having trouble breathing. But I’m getting the best care possible in the hospital. Trying to breath but coughing comes with excruciating pain. Moments of deep breathing to relax are hard to come by, but I’m doing my best to stay positive. I won’t deny though that it’s very challenging...
M
Marisa
step back
sometimes i just need to step back & breathe. think ab my breathing & the air coming into my nose & out my nose.
B
Ben
Working out
A gym session 3-5 times a week is a very valuable thing for general well being.
M
Matthew
My fiftieth mindful day with Aura!
These type of relaxation and breathing sessions are likely my favorite ones here at Aura.
Z
Zahra
Awareness
Focusing on my nose during breath isn’t something I’ve done before- it was definitely interesting.
J
Jamie
Depression & Stress
I am having difficulty concentrating and focusing. My memory seems to be affected while at work. Simple tasks seem difficult.
J
John
In & Out
I learned to ease my body and mind after this exercise very relaxing
A
Alice
In and out
I learned that I need to be more less hard on myself and be more calm I most be very much in my place where I feel comfortable and calm I feel like I am very relaxed safe and aware of what is happening around me .
D
Deborah
In and Out
I loved this meditation. I felt a real sense of peace with this method of focus on breathing. I felt this in my mind and body.
J
Janna
Breathing
Focus on the breath was not enough to keep me from being distracted. Too much going on in the house.
B
Bea
Easy
I learned that it’s okay to take it easy in the morning, even whilst handling house duties
K
Krysten
In & Out
I wasn't fond of this session. Rather than focusing on one part of the body for 3.5 min, I'd rather focus in on various parts and relaxing them.
K
Keke
Day 2
I learned that as I feel sad in situations, I just need to center myself.
S
Stefan
In and out
I learnt that if you can control your breathing you can control your peace of mind
i
illiana
breathing
if you can control your breathing you can control your body
SG
Savannah Grace :)
Just Breathe!
If you control your breathing, you can control your attitude and mood. :)
M
Mitchell
In and out of sadness
I learned that breathing in and out through your nose is no different than centering your energy on one part of your body to bring mindfulness. This does help you sit with your feelings a bit longer, help you process and ultimately feel better :)
J
Joyce
In and out
Now I understand how to separate the flow of the breath to just focus on it coming into and leaving my nostrils, and I could definitely sense the difference in the incoming versus the outgoing air. Not only cooler and drier vs. warmer and moister but oxygen vs. carbon dioxide- the results of human life. Namaste
K
Kelsey
Breath
I appreciate the advice on using your breath as an anchor - especially helpful for when anxiety strikes.
E
Everett
Twice
The man I can be is who I need to meet right now and introductions have always come to me with grace
C
Craig
Focus
This mediation really helps me to regain focus, having done in before I felt like I connected better with it
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Jordyn
Stuck
I didn’t feel that this session helped my mood, but I do feel that my lungs are more open. :)
C
Clare
Pausing and breathing
Feeling the breath enter and leave my body was great to focus my mind
S
Sharmine
All source of life is breath
There is a power in breathing: with every inhale of love, and every exhale of fear and anger, we can calm ourselves into a state of neutrality, priming ourselves for happiness. It feels good.
K
Kathleen
In and out
I learned that focusing on the cool air that enters your body and feeling the warm air that exits your body is a good way to connect with the balance of my mind.
M
Matt
Day 4
I’m having trouble actually following the instructions. I think I need to embrace this practice more instead of just doing it as a task.
C
Charlie
Finding your breath
If ever there was a starting point to enter mindfulness, this is it. Concentrating on my breath has always been my gateway to meditation. Just focusing at the start of it all (my 👃) helped me to tune in faster. I would continue with this following my breath into my whole body during my longer meditations. Great tip!
L
Lindsay
dip low
really focusing on breathing, relaxing my muscles & practicing good posture is the best thing i can do for myself on a daily basis.
B
Bri
In and Out
Focusing on breathing is a lot more helpful than I thought. Just thinking about the temperature change from inhale to exhale is enough to calm me down. These type of breathing sessions also help me focus on my heart beat and it beating significantly but vibrating louder in my ears. It really makes me focus on every sensation of my body.
A
Abbie
In & Out
I learned that I need to take longer breathes in and breathe out of my mouth at a steady pace.
L
Lauren
Focus
Focusing on the sensation and temperature of my breath entering and exiting my nostrils really helped me to focus and quiet my mind. Excellent practice for someone new to meditation and mindfulness.
E
Ellie
Focus
Just to focus on breathing through my nose and not my mouth and to just have to do that felt relief
B
Brandon
Cool nose warm nose
I learned that I can tell a big difference in air temperature in my nose when I inhale compared to exhale. I never took the time to notice before.
M
Milton
Taking time
It is always a wonderful experience to be able to pause in the day, and take time out for mental health.
R
Rob
Anxiety is Restrictive
I felt that the feelings of anxiety I have manifest with physical tension and a shortness of breath. If I can breathe into these sensations, maybe I can remove the restraints anxiety has placed on me...
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🌸Goldie🌸
Breathing
I found fascinating all the different feelings that can come from simply taking a breath in and out.
P
Paul
Nothing is disturbing
Recently I got tinnitus and am Learning that the best way to deal with it is ignore it/get used to it. This meditation actually helps me put my focus elsewhere.
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Stephanie
Day 7
I took a couple of days off because I just could not find time, but I learned that was an excuse and there is always time or at least I should always have time for myself
N
Nikki
I am more present in my life
😀 When we are more present in our own lives, then it allows us to be at peace with where we are.
K
Kimette
Who knew?
Who knew that such a short and simple session could be so relaxing? Granted I as very stressed to begin with, but even so, I’m surprised at how much better I feel now.
R
Rye
Nose
I learned that breathing in through nose and out through your nose can be relaxing and help during a stressful day.
S
Sergio
I felt nothing
Yes, I felt nothing. Not a dog’s sausage. I realised that I was too tired to concentrate on this.
B
Beth
In and out
My focus was distracted somewhat but still surprises me that I can actually feel the air at my nose and ground myself
Y
Yanilet
Relax
I was a bit distracted and was not able to relax as much. But as I keep doing this hopefully I will be able to improve on how to relax more and not to be so stressed out.
L
Laura
In & out
I forgot how good it feels just to breath in and out. Just to be aware of that. Brings so much peace.
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Johnny
Nostril Love
I liked focusing on the nostrils and the air going in and out. A good way to quickly get into a meditative mindset. Then, you can go into whatever you want to meditate on. In and out ...
k
kait
in&out
i kept on getting distracted but eventually got myself together, this wasnt the best track, i’ve listened to even better ones thought.
B
Becca
In and out
I loved how it slowed my breath and focused my attention. I was able to stop the distractions.
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Susan
In & Out
Focus on your breath moving in and out, it is an anchor. Thank you for this. I hope to sit Vipassana Meditation in November! I really hope it isn't cancelled.
B
Brock
Physical anchor
I learned that physical anchors like nose heart etc. provide centering points to help align mind and body during meditation. Coming back to those anchors quiets the noise.
L
Laura
Breathing in and out
I learned that often times when I meditate I overthink it. I don’t think too much and I’m using the right muscles as I breathe when the real trick is simply being aware over the breath this technique of focusing on the breath three of the nostril and labeling it in as it goes in and out as it goes out remind me of simple mindfulness exercise Canby Canby Canby. I will keep this in mind when I meditate in future I am grateful who are the folks that are at add to aura add to aura for putting this together. I hope everyone is OK and happy and well. Thank you in advance for reading this.