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8 Week
Intro to Mindfulness Course
Week One Resources



Short Mindfulness ExplorationDar Shawver
00:00 / 07:03

Mindfulness of the Breath Meditation

Mindfulness of BreathDar Shawver
00:00 / 16:04

Short Mindful Exploration


How might I invite Mindfulness
into my daily routine?



The Great Zen Master Thich Nhat Hanh taught:

Breathing in, my mind calms
Breathing out, my body relaxes

Breathing in, my mind calms
Breathing out, my body relaxes

Breathing in, calm
Breathing out, relax

Breathing in, calm
Breathing out, relax

In, calm
Out, relax

In, calm
Out, relax


DONNA MARTIN 🔹 Breath is Life's Teacher


Observe me, says the Breath, and learn to live effortlessly in the Present Moment.

Feel me, says the Breath, and feel the Ebb and Flow of Life.

Allow me, says the Breath, and I’ll sustain and nourish you,

filling you with energy and cleansing you of tension and fatigue.

Move with me, says the Breath, and I’ll invite your soul to dance.

Make sounds with me and I shall teach your soul to sing.

Follow me, says the Breath, and I’ll lead you out to the farthest reaches of the Universe…

and inward to the deepest parts of your inner world.

Notice, says the Breath, that I am as valuable to you coming or going   

that every part of my cycle is as necessary as another

that after I’m released, I return again and again…

that even after a long pause – moments when nothing seems to happen -eventually I am there.

Each time I come, says the Breath, I am a gift from Life.

And yet I am released without regret, without suffering, without fear.

Notice how you take me in, says the Breath, … is it with joy with gratitude…

do you take me in fully… invite me into all the inner spaces of your home…

or carefully into just the “front foyer”? What places in you am I not allowed to nourish?

And notice, says the Breath, how you release me.

Do you hold me prisoner in closed up places in the body?

Is my release resisted or do you let me go reluctantly, not easily.
And are my waves of Breath, of Life, as gentle as a quiet sea, softly smoothing sandy stretches of yourself;

or anxious, urgent, choppy waves; or the crashing tumult of a stormy sea?

And can you feel me as the link between your inner and outer worlds, suggests the Breath,

feel me as Life’s exchange between the universe and you?

The universe breathes me into you – you send me back to the universe…

I am the flow of Life between every single part and the whole.

Your attitude to me, says the Breath, is your attitude to Life.

Welcome me… embrace me fully. Let me nourish you completely, then set me free.

Move with me, dance with me, sing with me, sigh with me…

love me, trust me, don’t try to control me.

I am the Breath. Life is the Musician. You are the Flute.

And Music – Creativity – depends on all of us.

You are not the Creator… nor the Creation.

We are all a part of the process of Creativity… you, Life, and me: the Breath.

Let us play together and rejoice, for creativity is magic.

And magic is change – appearance … disappearance – it is all a wonderful illusion.

Since everything is but an apparition,

perfect in being what it is,

having nothing to do with good or bad,

acceptance or rejection,

one may well burst out in laughter.