Take a few moments to close your eyes and allow yourself to experience this re-centering mindfulness meditation.
Now throughout the day stress and worries can begin to pile up so it is important to re-centre your mind and body.
One of the most effective ways to re-centre your mind and body is to sit down and close your eyes and focus on your breathing.
This helps to keep emotion levels in check throughout the day.
So now with your eyes closed you may notice different thoughts and ideas and worries passing to your mind and that's okay.
You can just notice those thoughts and ideas and worries and acknowledge them and then you can just let them go and focus your attention back to your breathing.
You can focus on your breathing and you can focus on breathing from the stomach so that the stomach moves in and out with each breath so that you are filling your lungs from the top of your lungs all the way down to the bottom of your lungs and when you exhale you can exhale fully so you exhale all of the air that is in your lungs so that you are taking very long breaths.
As you do it it can help to breathe through the nose or mouth whichever is most comfortable for you and you can notice the feelings associated with each breath and if your mind wanders to different thoughts and ideas there is no need to tell yourself off or judge yourself about it.
It's perfectly natural.
Instead you can just bring your attention back to your breathing,
Back to your stomach and to the movement of your stomach.
So now take time to focus on your breathing.
It could be on the movement of the stomach with each breath or the movement of other muscles,
Perhaps the muscles around the sides or the chest muscles.
It could be focusing on the movement of the nostrils or the mouth as you breathe in and out.
It could be focusing on the temperature or the feeling of each breath as it goes in and out of your mouth or nose and as the air travels down your windpipe.
Now take a few moments of peace and quiet to focus on breathing in and out allowing all of your attention to be focused on each breath that you take.
As if you can see in your mind's eye each breath going in and out whilst at the same time you can feel each breath coming in and going out and you can hear each breath going in and out.
Now take a minute to focus on that now.
You With practice you can master this mindfulness re-centering meditation and with practice you can extend the time you focus on breathing in and breathing out and as you improve you can extend the period of time you can hold this focus for three minutes,
Five minutes or even for ten minutes without the need for this guided meditation.
Focus in on breathing in and breathing out.
Re-centering the mind and body and any time the mind wanders with practice you'll be able to comfortably bring the mind back to the breath and as you begin to master this technique you'll begin to be calmer throughout the day you'll begin to improve your ability to focus your attention on what you want to focus on and will begin to improve being able to control your attention and to manage stressful situations and to think clearer and you will notice many other benefits from practicing and mastering re-centering mindfulness meditation.
And you can now take a few minutes to comfortably drift back to the here and now and open your eyes.
