Simple Breathing Meditation

Find a Comfortable Position: Sit or lie down in a comfortable position. You can sit in a chair with your feet flat on the floor,

cross-legged on a cushion, or lie down on your back. Keep your hands resting gently on your lap or by your sides.

1. Close Your Eyes: Gently close your eyes and take a deep breath in through your nose, filling your lungs completely. Hold the breath for a moment, then slowly exhale through your mouth.
2. Focus on Your Breath: Breathe naturally and focus your attention on your breath. Notice the sensation of the air entering and leaving your nostrils. Feel your chest and abdomen rise and fall with each breath.
3. Count Your Breaths: To help maintain your focus, you can count your breaths. Inhale, and mentally count “one.” Exhale, and count “two.” Continue counting up to ten, and then start again from one.
4. Release Tension: As you breathe, notice if there are any areas of tension in your body. With each exhale, imagine releasing that tension and letting it melt away.
5. Stay Present: If your mind starts to wander, gently bring your focus back to your breath. It’s natural for thoughts to arise, so don’t judge yourself. Just acknowledge the thoughts and let them pass.
6. Practice for 5-10 Minutes: Continue this focused breathing for 5 to 10 minutes. You can set a timer if you like, so you don’t have to worry about the time.
7. Gently Return: When you’re ready to finish, take a few deep breaths, and slowly open your eyes. Take a moment to notice how you feel. Carry this sense of calm with you as you go about your day.

This meditation can be done anywhere, anytime you need a moment of calm. Enjoy the peace it brings!