Breathe And Ease Anxiety

This short, simple, breath meditation is intended to help you deepen your focus on the breath when using it as an anchor at times of stress, anxiety or when you want to be more present. A helpful reminder of how to not only watch the breath, but also to find a more specific point to rest the attention. A simple, but incredibly effective exercise when mastered.

Transcript

Good morning,

Welcome to this short meditation intended as a reminder for those moments in your day when you feel distracted or anxiety starts to take hold and you want to ground yourself and come back to the present.

It's often easy to begin to watch the breath but I'm going to take you through a brief exercise to help you find a more clear point of focus.

Start by getting comfortable,

Whatever that means for you is absolutely fine and let your eyelids gently close.

Let your attention rest on the area where you feel your breath enter your body.

That could be the tip of your nose,

Around your nostrils or across your lips.

Hold your focus there as you watch your breath.

There's nothing to change,

Nothing to note,

Just letting your breath be natural for the next 20 to 30 seconds.

Now I want you to follow your breath as it enters your body.

Watch as it travels through your airways.

If you struggle with this part you can visualize it in whatever way works for you.

The key is watching and feeling where the breath goes as you inhale.

Now we get to the most important section of this practice.

Can you pinpoint the exact place where your breath does a u-turn and flips 180 from an inhale into an exhale.

The area where your in-breath reaches its deepest point before it turns back on itself.

That's where I want your focus to rest.

It might take a few more breaths to find it and that's absolutely fine.

Just follow the inhale again and then notice as it transforms into an exhale.

That's where you can hold your attention.

It's going to be different for everyone,

There's no right or wrong with this,

But just stay with that area when you found it,

Watching as your breath hits.

Note any movement,

However small,

But just let your focus rest right there for the next couple of minutes and you should naturally start to feel more relaxed,

More present,

More grounded.

I'll come back to you when it's time.

The last couple of breaths now,

Just watching,

Watching that area,

That focal point.

When you're ready,

You can let that go now,

You can open your eyes,

Take in your surroundings and enjoy the rest of your day.

I hope to see you soon.

Thank you.

Reviews

Loved this meditation, simple, short yet effective. Soothing voice and music. I will come back to this. Thank you for your guidance.

The simplicity of this mediation is immensely empowering. 🙏🏼💙

Found this today after reading through messages which I never do mostly and enjoyed it very much. Thank you. Excellent way of centring on the breath. Mine seems to prefer one lung more than the other. And thank you to all who have thanked me for meditating with them. I’ve been a bit oblivious but daily meditation is important. More important than we may even realise on the whole. Have a great day. 🙏🏼🙏🏼❤️

Wonderful way to start the day from a focused, and relaxed, place. Thank you!

Oh thank you so much for this really unexpected but wonderful practice - it’s definitely not something I’ve registered before but I love how it feels I’ve gone deep within myself. And very soothing. 🙏🏻

Perfect morningstart! And it can be used everywere! I love it!!!🙏❤️

Thanks Dali 🙏🏾 simply calming and a perfect way to start ones day! ☺️

Simple, lovely, soothing. Thank you for reaching out.

Lovely way to start the morning and connect with the breath

Love this, thank you, Dali. Really feel the benefit of having such a specific focus - great way to start the day! 🙏🏼