Follow The Breath: A Quick Mental Refresh

This brief guided meditation focuses on the natural flow of the breath. By gently bringing your awareness to each inhalation and exhalation, you can ground yourself and calm the mind. This practice is ideal for when you need a quick mental refresh anytime during the day.

Transcript

In this guided meditation,

We focus on the breath to ground ourselves and calm the mind.

Start by finding a comfortable position,

Sitting on a chair,

Feet flat on the ground and your hands resting in your lap.

I invite you to gently soften your gaze or close down the eyes.

Take a moment to notice any tension in your body.

Allow your shoulders to drop away from the ears.

Let your jaw unclench and soften any tightness in your forehead.

Feel your spine gently extending upward and let the rest of your body settle.

Shift your focus to the natural flow of your breath.

Notice the coolness of the air as it enters your nostrils and the slight warmth as it leaves your body.

Observe each inhale and exhale without trying to change or control it.

Your mind may wander and that's perfectly normal.

Simply notice the wandering then gently bring your attention back to the sensation of breathing.

Then just follow the natural flow of your breath.

Continue observing your breath for a few more moments.

Feel the rise and fall of your chest and belly and let each breath serve as an anchor to be in the present moment.

Bring your awareness back to the body,

Those contact points between the body and the surface beneath you.

Maybe notice any sounds around you.

Take one more deep breath in through the nose and a cleansing breath out through the mouth.

When you're ready you may gently open your eyes noticing how your body and mind feel after this short reset.

Remember you can return to this breathing practice anytime you need a quick moment of calm and clarity.