Guided Breath Meditation (with Guided Exit)

Thanissaro Bhikkhu guides a full sitting with the breath, with a guided exit. He begins by experimenting with long, short, deep and light breathing to find what feels good, and by rewarding each return from wandering with a satisfying breath. He treats the breath as energy flowing through the whole body.

He then moves attention step by step from the navel through the abdomen, chest, shoulders, throat and head, then down the arms, spine and legs, using the same steps in each place: locate it, watch it, and let any tension dissolve. He then asks you to settle in one spot and let awareness spread to the whole body, with a long stretch of silence. The exit has three steps: dedicate the peace to others, review what helped, and carry breath awareness into daily life.