Conscious Breathing Meditation

Conscious breathing is a practice of bringing steady attention to the natural rhythm of the breath. Rather than trying to control it, you notice each inhale and each exhale as they happen, using the breath as an anchor for the mind. When attention drifts, you guide it back to the next breath without judgement. This practice helps calm the nervous system, reduce mental overactivity, and create a sense of space and steadiness that can be returned to at any point during the day.

Transcript

Find a comfortable position either sitting or lying down.

For this practice I will say two sentences followed by two key words.

As you breathe say these key words silently in your mind.

Say the first key word in your mind as you breathe in and the second key word in your mind as you breathe out.

I will say four sets of sentences,

Each will have different key words.

Now close your eyes and we'll begin.

Begin this practice by becoming aware of the feeling of your breath.

Notice your chest and belly as they rise and fall when you breathe.

Breathing in,

I know I'm breathing in.

Breathing out,

I know I'm breathing out.

The key words are in,

Out.

Breathing in,

My breath goes deep.

Breathing out,

My breath goes slow.

The key words are deep.

Breathing in,

I calm my body.

Breathing out,

I relax.

The key words are calm,

Relax.

Breathing in,

I dwell in the present moment.

Breathing out,

I know it is a wonderful moment.

The key words are present moment,

Wonderful moment.

Now gently sway your body from next to right.

Try to wiggle your fingers,

Wiggle your toes and gently open your eyes when you're ready.

Remember to spend the next five minutes or so writing a new meditation diary.

Thank you.