Mindfulness of Breath


This practice is best done in the seated position or you can do it lying down if you prefer

Sit in a comfortable chair and ensure adequate back support if needed or use a meditation cushion if you have one

  • Make sure your feet are flat on the floor with legs uncrossed
  • Your back, neck and head should be upright but relaxed and comfortably balanced
  • Hands comfortably placed on your thighs
  • Once you are seated and have adjusted your body position try and stay as still as possible, this helps still the mind



  • Bring a clear intention to fully engage in the pratice. Leave all other concerns to the side for ten minutes
  • Remember not to try too hard, just gently observe
  • It can be helpful to stabilise the attention by counting the breath either from 1 to 5 or 1 to 10. You can repeat the cycle as many times as feels helpful to settle the mind
  • Count one at the end of the inbreath and just before the outbreath so that your attention can be with the outbreath as it releases
  • The purpose behind counting is to replace the many distractable involuntary thoughts with one intentional thought
  • Another technique is silently noting ‘in’ with the inbreath and ‘out’ with the outbreath
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"If we wish to be healthy, happy and clear-minded, we need to upgrade our “inner technology”of attention to meet the demands of our increasingly complex world. That's where mindfulness comes in.."




Elise Bialylew is the author of the bestselling book, The Happiness Plan, and founder of Mindful in May, the world’s largest online global mindfulness fundraising campaign.

A doctor trained in psychiatry, turned social entrepreneur and mindfulness expert, she’s passionate about supporting individuals and organisations to develop inner tools for greater wellbeing and flourishing, and offers workshops and training at The Mind Life Project.

Her work has been featured in the Huffington Post, New York Times and on Australian Television. She was recently recognised by the Australian Financial Review as a 2019 AFR Women of Influence.

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