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In & Out

3 Min
Meditation
1.8k+ Plays
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Lisa Pollard
Yoga & Meditation Teacher
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 a beginner's mind and sense of curiosity. I hope you feel the benefits of this practice today.
From the community
11 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.