Listen now to this Free and Simple audio Body and Breath mindfulness Exercise

Hello Be Brilliant readers and followers. Due to the positive feedback from my last mindfulness post Free Audio and Script – Simple Breathing Exercise, here is another free audio with my soft Scottish Edinburgh accent and script for you. This exercise uses mindfulness practice of the breath and body to help us to connect with the present moment. If we are feeling stressed or our mind is racing, this is a great exercise to help us to re-focus our attention and release tension in our body. Please use as often as you like. The more we practice, the more we will feel the benefits.

Please press play to hear the audio version of the Body and Breath Mindfulness Exercise

Script Body and Breath Mindfulness Exercise

If you can, pause what you are doing, close your eyes and bring your attention to your breath. If you feel more comfortable to have your eyes open, gently divert your gaze to the ground.

Find a breathing pace and rhythm that feels comfortable and soothing to you. Become aware of your body as you breathe in and as you breathe out.

When you are ready, breath in saying the following words in your mind “My Body” and on the next out breath, say in your mind “is relaxing”.

So as you breathe in “My body”

As you breathe out “is relaxing”

“My Body is Relaxing” do this for a few more breaths in a rhythm and pace that is comfortable for you. Notice how your body feels. As you breathe out imagine your body letting go of any tension you might be holding. Breathe out and let go. 

Continue to breathe saying in your mind:

“My body is relaxing, my body is relaxing”

Now bring your attention to your legs and in your mind say the following as you breathe in a pace that is comfortable to you:

“My legs are relaxing”

Imagine any tension in your legs flows out through through your feet into the ground and away.

Continue to breathe saying in your mind:

“My legs are relaxing”

Now bring your attention to your stomach and imagine any tension in your stomach flowing down through your legs, through your feet, into the ground and away. In your mind say the following as you breathe:

“My stomach is relaxing”

“My stomach is relaxing”

Now bring your attention to your chest and back and imagine any tension flowing down through your back, down through your legs, through your feet, into the ground and away. In your mind say the following as you breathe:

“My chest and back are relaxing”

“My chest and back are relaxing”

Now bring your attention to your shoulders and arms and imagine any tension flowing down through your arms, down through your fingertips, into the ground and away. In your mind say the following as you breathe:

“My shoulders and arms are relaxing”

“My shoulders and arms are relaxing”

Now bring your attention to your neck, face and head and imagine any tension flowing down through your neck, down your back, through your legs, your feet, into the ground and away. In your mind say the following as you breathe:

“My neck, face and head are relaxing”

“My neck, face and head are relaxing”

Now for the next few breaths focus again on your whole body saying in your mind:

“My whole body is relaxed”

“My whole body is relaxed”

Enjoy the sensation of any tension leaving your body.

When you are ready, slowing wriggle your fingers and your toes, open your eyes, look around you, thank yourself for the practice and continue with your day.

Thank you for reading and listening. I hope you like the exercise. Would you like more free audios and scripts?

With thanks to Natalia Figured for this week’s feature image.