Thanks for joining me for this five minute meditation where we will simply breathe and simply be.
When we take a short break from our busy lives to anchor our awareness in the breath it helps to lower our center of gravity down from the worries and stresses of the mind and into the body synchronizing the mind and the body.
When the breath is calm the mind is calm.
Just tuning into your breath now noticing the sensation of the breath in the body,
The cool air entering the nostrils,
Heading down the throat,
Filling the chest and the belly then watching as the chest and belly fall and the warm air is expelled out the nose.
Seeing if it's possible to keep your focus on just one conscious breath.
Perhaps two.
Maybe you can take five deep full breaths focusing the mind and relaxing the nervous system.
Now we are going to introduce a count and a pause to the breath.
We will inhale for the count of four,
Hold for seven and exhale for eight.
If at any time you feel like this exercise is too difficult just let go of the count,
Take a break and resume again when you feel ready.
Inhale two three four hold two three four five six seven and a long slow gentle exhale five six seven eight.
Inhale two three four hold two three four five six seven exhale two three four five six seven eight.
Inhale two three four hold two three four five six seven exhale two three four five six seven eight.
Inhale two three four hold two three four five six seven exhale two three four five six seven eight.
Inhale two three four hold two three four five six seven exhale two three four five six seven eight.
Inhale two three four hold two three four five six seven exhale two three four five six seven eight.
Great.
Letting the breath return now to its natural flow and taking some time to acknowledge how this exercise has changed the state of your mind and body.
Give thanks for this time.
Taking time out like this of your busy day can help to reset the mind and the nervous system and if done regularly can have a profound impact on our mental health.
