Let's get settled.
Simply setting aside a few moments to focus on our breathing can be an effective way to reduce stress or anxiety,
Help us focus,
Or deepen our mindfulness practice.
It can increase oxygen exchange,
Lower our blood pressure and heart rate,
And reduce stress hormones.
It can help us stop ruminating about the past or worrying about the future,
Bringing us back to the current moment.
I'm Steve Walker,
A life coach and meditation teacher here at InsideTimer.
This meditation is a focused breathing meditation and can be used first thing in the morning to welcome the day with mindfulness and intention,
During the day to reduce stress or refocus ourselves,
Or to prepare for a meeting or presentation,
Or even in the evening or before bed to prepare us for relaxing or sleeping.
Really,
It's great any time you have a few moments during the day.
Now,
Find a comfortable seated position and close your eyes.
Take a long,
Slow,
Deep breath in through your nose.
Hold it for a second or two.
Then exhale slowly through your mouth.
Take a few more deep breaths in through your nose and out through your mouth,
Allowing yourself to fully relax and let go of any tension in your body.
Now,
Allow yourself to breathe normally and bring your focus to your breath.
Feel the sensation of the air moving in and out of your body.
You might notice the slightly cool air as it enters your nose and the slightly warmer air as it exits your nose.
Experience the rise and fall of your chest and belly as you inhale and exhale.
Notice the expansion and contraction of your rib cage,
The rise and fall of your shoulders.
As you continue to breathe,
Try to let go of any thoughts or distractions that may be in your mind.
Simply be present with each breath.
If your mind wanders,
Gently bring your focus back to your breath without judgment.
The point is not an empty mind.
We are trying to practice mindfulness in part to be more observant of our thoughts and to be able to refocus ourselves when we become distracted.
Everyone's mind wanders.
That's what it does.
If you are having a rough time maintaining your focus,
You might find it helpful to silently say to yourself,
In on the inhale and out on the exhale.
Now,
Take the next few minutes to fully immerse yourself in the present moment,
Focusing only on your breath.
As you continue to breathe mindfully,
Allow yourself to feel a sense of calm and clarity.
Know that it is okay to simply be in this moment with no expectations or goals.
When you are ready,
Slowly open your eyes and take a few more deep breaths before returning to your day.
Remember,
You can always come back to this mindful breathing meditation anytime you need to refocus or reduce your stress or anxiety or want to find a sense of calm and clarity.
Thank you for joining me today.
Namaste.
