Five Minutes Of Just Mindful Breath

This is a short, five-minute meditation, focused simply on promoting mindful breathing. After a brief explanation of the 4-4-4 breath (inhale for a count of four, hold for a count of four, exhale for a count of four), we launch directly into the controlled breaths. You will hear the repetitive counting for each step, which allows you to solely focus on your breathing.

VERY IMPORTANT: if you ever feel any discomfort at all, or are uncomfortable following the timed breathing, simply breathe normally and leave the meditation.

Background music credit: Chris Collins at Indie Music Box.

Transcript

Welcome to this short guided meditation focused solely on facilitating a controlled and intentional breath. We'll be applying a simple yet profound breathing technique known as 4-4-4 breathing. This technique involves inhaling through the nose for a count of four, Holding the breath for a count of four, And then exhaling through the mouth for a count of four. I will do the counting aloud so that all you need to concentrate on is your mindful breath. This rhythmic pattern can help calm the mind, Reduce stress, And increase focus. Throughout this exercise, Try to be aware of and pay attention to your breath. If thoughts enter your mind that distract you, Don't judge them as bad or good. Just acknowledge them and let them pass, And then return to the focus on your breathing. Remember also to show yourself compassion as you take this step in your personal growth and development. Let's begin by finding a comfortable position, Either sitting or lying down. If you wish, Place one hand on your chest and the other on your abdomen to help with your awareness of each breath. Close your eyes gently and bring your attention to your breathing. We'll start the series now. Inhale slowly through your nose. Two, Three, Four. Hold. Two, Three, Four. Exhale through your mouth. Two, Three, Four. Inhale. Two, Three, Four. Hold. Two, Three, Four. Exhale. Two, Three, Four. Inhale. Two, Three, Four. Hold. Two, Three, Four. Exhale. Two, Three, Four. Inhale. Two, Three, Four. Hold. Two, Three, Four. Exhale. Two, Three, Four. Inhale. Two, Three, Four. Hold. Two, Three, Four. Exhale. Two, Three, Four. Inhale. Two, Three, Four. Hold. Two, Three, Four. Exhale. Two, Three, Four. Inhale. Two, Three, Four. Hold. Two, Three, Four. Exhale. Two, Three, Four. Inhale. Two, Three, Four. Hold. Two, Three, Four. Exhale. Two, Three, Four. Inhale. Two, Three, Four. Hold. Two, Three, Four. Exhale. Two, Three, Four. Return to breathing naturally and comfortably as we begin to wind down this meditation. Notice the sensations in your body and the calmness in your mind. When you're ready, Gently open your eyes, Become reacquainted with your physical surroundings, And take this sense of peace with you throughout your days. Thank you.