At times we feel stressed,
Anxious or overwhelmed and taking a few minutes out of our busy schedule for some deep breathing meditation can be an effective way to regain composure and a sense of calm.
It can also be beneficial before important events such as a presentation,
Interview or other significant occasions and can help reduce anxiety and improve overall performance.
In fact taking time outs during the day to do some deep breathing can help maintain mental clarity,
Reducing stress and promoting relaxation.
So if you're ready let's get started.
Sit or lie down in a comfortable position.
If you're sitting keep your back straight but not rigid and place your hands on your lap.
If you're lying keep your body straight with your hands by your side.
If it feels comfortable close your eyes gently.
This may help in minimizing external distractions,
Allows you to turn your focus inward.
Begin to pay attention to your breath.
Notice the sensation of each inhale and exhale.
Feel the rise and fall of your chest or the sensation of the breath passing through your nostrils.
Take a slow deep breath in through your nose.
Inhale deeply allowing your lungs to fill with air.
Feel your abdomen and chest expand.
Hold a little and then exhale slowly completely through your mouth or nose.
Empty your lungs entirely feeling your abdomen and chest contract.
To maintain focus you can count your breaths.
Inhale counting to four and then exhale counting to six.
Adjust the count to a place that feels comfortable for you.
Your mind may wander and that's normal.
When it happens gently redirect your attention back to your breath.
Be kind to yourself and don't judge any thoughts that arise.
It may help to place one hand on your chest and the other on your abdomen.
Inhale deeply feeling your abdomen rise more than your chest.
Exhale slowly.
Continue breathing in and out for as long as you may wish.
However as a beginner maybe start with just five to ten minutes and gradually extend the duration as you become more comfortable with the practice.
I'll allow you to do this in your own time so maybe it's an idea to pause this meditation while you do this and come back when you're finished.
When you're ready to finish take a few deep breaths gradually bringing awareness back to your surroundings and open your eyes slowly.
Remember the key is not to force your breath but allow it to flow naturally.
This meditation can be done anywhere and at any time offering a quick and effective way to find a sense of calm and balance.
Namaste
