Refocus With Just 5 Breaths

Take a work break, ease tension, and quickly refocus with this short and sweet breathing practice! Be with each breath, one at a time, without rushing. Notice how you feel before and after this exercise. Repeat as needed throughout the day.

Transcript

Hello my friends and welcome.

This is a very quick five-breath technique that you can use anytime that you need to take a little break,

Refocus,

Or release tension.

Sit or stand comfortably with your spine nice and tall,

Feet flat on the floor.

Find a point to gaze at and gaze at it softly or simply close your eyes.

Bring your attention to your breathing.

Notice how you feel as we're starting this practice.

Feeling your breath moving in and out and just noticing what it feels like to breathe in and to breathe out.

We're going to take five breaths together.

We'll count from five to one and I'd like you to focus on just noticing how each breath feels in your body.

Notice how the air feels.

Simply noticing whatever you can observe with your breathing.

So the point is not to get from five to one as quickly as possible but rather to be with each breath and to savor each one.

Let's begin.

Take a deep inhale.

Notice the pause at the top and then exhale five.

Inhale noticing what it feels like to breathe in.

Pause at the top,

Hold the breath in for a moment and exhale four.

Noticing how the exhale feels.

Inhale pause.

Exhale three.

Inhale pause.

Exhale two.

Inhale pause.

Exhale one.

Return to your natural breathing.

Notice how you feel.

Notice how your breathing is and if there's any difference from when we first began just a couple minutes ago.

When you feel ready,

Blink your eyes open and bring attention to where you are to what's around you.

Feel your feet on the floor,

Feel your body,

Feel your breath and feeling this new sense of clarity and focus and presence.

Continue on with your day bringing the sense of presence into whatever you do next.

Have a beautiful day.

Reviews

A lovely meditation for refocusing and grounding. Thank you!

perfect, thank you

Thank you so much for a beautiful pause, Julie :)
You have a very calm, gentle and soothing voice which really helped me relax :)