5-Day Meditation Challenge Artwork
Season 1 - Episode 10

Day 4: Just the Breath

5 min - Practice


Welcome to Day 4. Find your seat. We continue to draw our awareness towards sensations in the body and observe the quality of the inhalations and the exhalations.
What You'll Need: No props needed


Read Full Transcript

Welcome to day four of five, finding your seat, soft gaze, or let the eyes close. Consider noticing what you're doing with your hands and arms, palms up or down on the legs. Maybe at the base of the lap. If you've already found something that works, keep it. If you'd like to keep exploring, feel free.

Keep your bones grounding, tall spine, soft shoulders and draw the awareness through the sensations of the body. Notice if there's anything standing out, calling your attention in the physical body. Just becoming aware of what's there and adding an awareness. Observing as the inhale fills the body, observing as the exhale empties the body. And just that, really nothing else to tend to, nowhere else to go, just the body and the breath.

Thank you. Thank you. Gentle awareness, if and when the mind drifts. And over and over again, simply draw your awareness back. Just the body, just the breath.

If the eyes are closed, gently let them open. Thank you so much. See you for day five. Namaste.


Kira Sloane
1 person likes this.
Its truly amazing how I can feel and hear your sincere support in the quiet spaces. Thank you, Rosemary. xok
Rosemary Garrison
What beautiful feedback. This is what I hoped for... I am so glad it's coming through.
Curtis Hamilton
Thanks Sarah. Really enjoying your dynamic practices. A beautiful and challenging way to start the day. It beats running!
Curtis Hamilton
I have only been meditating a short while and I like guided meditations. Your short series is one of the best I have heard. I hate that tomorrow will be my day 5. But I suppose I can just start over.
Rosemary Garrison
Curtis, this means the world. Thank you. Yes, start over... and consider taking the 10 minute ~ 10 day meditation challenge that launched today. And please let me know how your practice continues. Gratefully, R
Rosemary Garrison
P.S. I love your shirt. ; )
Kerrie C
1 person likes this.
Loving your meditations. So simple yet so calming and effective. Can your meditations be purchased to keep?
Thank You so much Rosemary xx
Rosemary Garrison
Thank you so much, Kerrie. That means the world. Alas, there is no setting that allows permanent purchase/ download of the meditations. However, as long as you are a Yoga Anytime member, you can view them over and over again. ; ) I am also working on a Podcast offering one sustained guided meditation. I'll keep you posted! Many blessings, R
1 person likes this.
great mini practice. v useful to have when time short. thanks.
Rosemary Garrison
Every little bit helps, yes? So glad you found it useful. Enjoy...
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