In this guided meditation, Brother Richard explores a simple breathwork practice: introducing gentle pauses into the natural cycle of the breath.
The breath is one of the great anchors of meditation, continually reconnecting us with the present moment. In this practice, we begin by observing our ordinary breathing before gently retaining the breath for a short, comfortable pause after both the inhale and the exhale.
There is no competition and no need to strain. The emphasis is simply on noticing — becoming more sensitive to the breath, the movements of the body and the moments of stillness that appear within the breathing cycle. Brother Richard guides the practice slowly, always encouraging you to work within what feels natural and comfortable for your own body.
This meditation can help deepen breath awareness, cultivate calm and offer another practical anchor during moments of stress, anxiety or mental distraction.
It can be used as part of a daily meditation practice, as a gentle breathing exercise for relaxation, or as a calming practice for winding down and preparing for restful sleep.
Chapters:
00:00 – Introduction: Pausing within the breath cycle
01:12 – Opening bell
01:35 – Settling into posture and stillness
02:47 – Observing the natural breath
03:51 – Breathing out stress and breathing in calm
05:16 – Introducing gentle breath retention
06:37 – Practising the three-count pause
08:18 – Returning to natural breathing
08:38 – Noticing the effects of the practice
09:15 – Using breath pauses during anxiety
09:49 – Returning to the body
10:14 – Resolution to observe the breath
10:23 – Closing bell