Sitting meditation with focus on the breath — the foundation of formal practice in MBSR. The participant sits in a posture of dignity, directs attention to the sensations of the breath, and gently returns it again and again when it wanders. Kabat-Zinn compared the return of attention to training a muscle.
Step-by-step guide
- Sit on a chair or a cushion, back straight, head, neck, and spine in one line — stable and with dignity
- Gently close the eyes; hands on the knees or thighs
- Choose a point of observation for the breath: nostrils, throat, or the movement of the belly
- Watch each in-breath and out-breath as it is — do not control the breath, observe it
- When the mind has wandered — notice where to, return to the breath without judgment; repeat again and again
When to use
- Weeks 3–8 of MBSR; as daily home practice 20–45 min
- Teaching the observer stance "I am the observer"
- With anxiety, stress, rumination
Key phrases
The aim is not to stop thoughts. The aim is to notice what is happening, and to return.
Follow-up questions
Every return is not a failure. It is the moment of practice itself.
Take a posture that expresses dignity and alertness, but without strain.
Alternative phrasings
If the breath triggers anxiety — try a focus on sounds or body sensations.
Warnings
- ⚠️ In anxiety disorders, focus on the breath can amplify anxiety — alternative: focus on sounds or body sensations
- ⚠️ Start with 5–10 min, gradually increasing
Source: Kabat-Zinn, J. (1990). Full Catastrophe Living, Part I, Ch. 6
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.