Breath Practice For Focus And Productivity

Whether you’re just waking up, need a work break, or just, space to recharge, this meditation is a wonderful compliment to your daily routine. This is an 8 minute guided meditation to help you increase focus, energy, efficiency, creativity, and productivity. In this practice we’ll focus on slow, controlled, counted breathing, to relax the mind and body. This practice will also help to decrease stress hormones (e.g. cortisol), feel good chemicals (e.g. endorphins), and regulate healthy sleep compounds (e.g. melatonin).

Transcript

Whether you're at work or just waking up or just in need of a mental boost,

Find a seated upright position and softly close the eyes letting the hands rest on the legs.

Start to inhale slowly and deeply through the nose and then exhale slowly and deeply through the nose.

Again inhale and as you settle into your space notice how the body and mind feel right now.

And exhale still observing.

Keep going staying with the breath.

Inhale to relax a bit deeper through the body and exhale to center the mind to the present moment.

From here we'll begin a breathing exercise where we'll inhale for four counts,

Hold the breath for four counts,

Exhale for four counts,

And then hold again for four counts.

So whenever you're ready,

Begin to inhale one,

Two,

Three,

Four.

Hold at the top of the inhale one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

Pause again one,

Two,

Three,

Four.

Again inhale one,

Two,

Three,

Four.

Hold here one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

Pause one,

Two,

Three,

Four.

Continue breathing just like this on your own.

As you make your way through the counted breath,

Let your attention focus on the wave-like rounds.

So inhaling and noticing the rise,

Noticing your breath amplify upward movement and then holding at the crest and exhaling to release observing the fall and pausing again at the bottom.

And then repeating around your wave cycle over again,

Noticing,

Observing.

If your mind wanders,

It's okay,

It's normal.

Just come back to your breath and allow the breath to guide your awareness of the cycle.

Keep going,

Staying with the breath,

Connecting mind and body.

Side.

As we breathe in this fashion,

We're psychologically and physiologically relaxing the body and decreasing the stress hormones responsible for zapping our energy.

In addition,

Regular meditation boosts endorphins,

The feel-good brain chemical that provides the proverbial runner's high.

So keep with your breath for a few more rounds.

Now,

Allow the breath to return to its normal state,

Releasing that imagery of the wave,

Just letting the mind and the body be right here for these last few moments without any manipulation.

Take one last deep inhale and lift the arms up overhead,

Reaching towards the ceiling,

Extending the fingers wide,

And then exhale,

Release the arms back down,

Opening the eyes and letting this culmination of energy extend throughout the rest of your day.

Reviews

Great! Just what I needed before I start studying. Thank you. 🙏🏿

I appreciate the guidance, and then the space to practice without guidance. Perfect balance. Thank you

Great guided meditation with allowed space for quiet in between prompts.

Relaxing with a 4x4 seconds breathing like a wave. This one enables you put a control over your breath. An elegantly designed focus meditation 👍

Short and effective grounding meditation focusing on the breath

Feeling refreshed and energised! Ready to tackle my studies, thank you 🙏

It was amazing. At one point I realized my mind was truly focused.

Great start to the day and a great focus meditation for me - thanks

Clear and natural 🙂

A lovely way to end my day. Thank you 😊🙏

thanks so much!! I feel so refreshed and ready to start my day!!! 😁

Slow breathing with counting really helps calm you down 👍

I do this kind of breathing quite often, but this wave imagery adds a completely new, wonderful level of pleasure while breathing. Thanks 🌟

Love it! Perfect. Quieted my mind, and prepared me for the day's activities. Thank you, Brooke! Namaste. 😊🙏❤

Excellent little refocus break

I really connected with this meditation after a rough night sleep heading into another busy work day. I will continue to use this practice to get centered amd regain focus. Thank you 🙏

Very relaxing, but also left me feeling recharged and ready for activity. Thank you. 🙏