Dessert Practice: Basic Mindfulness of Breathing Meditation

Mindfulness of breathing is one of the oldest and most widely practiced forms of meditation. Its intention is not to stop thoughts or control the mind, but to observe what arises with kindness and return to the present, over and over again.

In this Dessert Practice, Alyssia guides you through:

• Finding a comfortable, alert posture
• Noticing sensations in the body and settling into “non-doing”
• Using the natural breath as an anchor to the present moment 
• Observing mind wandering, discomfort, or emotions as they arise—without judgment
• Gently bringing attention back to the breath, again and again
• Closing with self-acknowledgment and compassion

Why practice?

• Neuroscience research shows mindfulness of breathing strengthens attention networks, improves working memory, and reduces stress responses.
• Regular practice can increase emotional regulation, support resilience, and cultivate a more compassionate relationship with yourself.
• Even a few minutes a day can shift your relationship to thoughts, emotions, and stress.

This practice pairs with Episode 14’s teaching—“Mindfulness Means Remember”—and gives you a direct, embodied experience of remembering presence.

💭 Reflection to try: Each time you notice your mind wander, instead of judging, smile inwardly and say, “Ah—I remembered.” That is the practice.

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