Breath-Based Meditation for Focus and Clarity This is a short breath-based meditation to help us improve our focus and clarity of mind.
It can be used at any point in the day,
Perhaps before we need to be present for something important,
Or when doing more critical or creative-based work,
Or simply when we want to feel more alert and present.
Today we will explore two breath practices.
The first is called box breathing.
Here we will inhale to a count of five,
Hold our breath for a count of five,
Exhale for a count of five,
And then hold again for a count of five,
Breathing in and out through our nose the entire time.
If while holding our breath we feel the need to either exhale or inhale before the count is over,
Please do so.
Over time our breath capacity will improve and the practice will become easier.
The second breath is alternate nostril breathing.
Using your right hand we will toggle between your thumb and your first finger.
This breath has us inhaling only through our left nostril first while closing our right nostril with our thumb.
We then exhale from our right nostril by closing off our left nostril with our first finger or pointer finger.
Then inhale through our right nostril,
Close our right nostril,
And exhale from our left nostril,
Which completes one cycle.
Alternate nostril breathing balances our right,
More visual,
Creative side of our brain as connected to our left nostril with our left,
More analytical side of the brain,
Corresponding to the right nostril.
Both of these breath practices also bring harmony to the sympathetic and parasympathetic nervous systems,
Leaving us feeling calm and aware,
Focused and clear.
So let's begin.
To practice this meditation,
It will be best performed in a seated position with a tall spine.
If you're sitting in a chair,
Please sit a little further forward on your chair so your spine is tall and both feet are placed firmly on the ground,
Or you may choose to sit on the floor with your legs crossed in a comfortable position.
We can close our eyes or simply lower our gaze down so the muscles of our face can begin to relax,
Breathing in and out of our nose and finding some awareness around our breath.
Does our breath right now feel shallow or full,
Easy or more challenging?
Let's notice if we are breathing right now more predominantly through one nostril over the other,
And then let's start to slow the breath down,
Seeing if we can take deeper breaths into the lower lobes of our lungs,
Softening through the front of our body while maintaining our tall and strong spine.
Feel yourself beginning to settle,
Letting any background noise fade into the distance as we bring our full attention to this practice.
And then let's begin box breathing,
Inhaling for the count of five,
Four,
Three,
Two,
One,
And then hold five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One,
And then holding the breath out this time five,
Four,
Three,
Two,
One.
Four more rounds,
Inhaling for five,
Four,
Three,
Two,
One,
And hold five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One,
And hold five,
Four,
Three,
Two,
One.
Inhaling for five,
Four,
Three,
Two,
One,
And hold five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One,
And hold five,
Four,
Three,
Two,
One.
Last time,
Inhaling for five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One,
And hold five,
Four,
Three,
Two,
One.
Four,
Three,
Two,
One,
And hold five,
Four,
Three,
Two,
One.
Coming back to our normal breath in and out through our nose.
Noticing any changes or shifts in how we feel.
Take a couple more breaths here as we set up for our alternate nostril breathing.
Once again,
We are using our right hand and toggling between our thumb on our right nostril and first or pointer finger on our left nostril.
If we're a little stuffy today,
Not to worry,
Just work with what is comfortable.
Sometimes we also notice this breath might make us a little stuffy temporarily or we may need to blow our nose.
This is also very normal as we open our nasal passages to let more oxygen in.
So let's begin first by closing our right nostril and inhaling through our left.
Closing our left and exhaling through our right.
Stay here and inhale through your right nostril.
Close your right nostril and exhale from your left.
This completes one round,
Four more times.
Closing our right nostril and inhaling through our left.
Closing our left nostril and exhaling through our right.
Inhale through your right nostril and then close your right nostril and exhale from your left.
Inhaling through your left.
Closing our left nostril and exhaling through our right.
Inhale through your right nostril.
Inhale through your right nostril and close your right nostril,
Exhaling from your left.
Inhaling again through our left nostril.
Closing our left nostril,
Exhaling right nostril.
Inhale right nostril.
Closing our right nostril,
Exhaling left nostril.
Last time,
Inhaling left.
Closing our left nostril,
Exhaling left nostril.
Closing our left nostril,
Exhaling through our right.
Inhaling through our right nostril.
And close your right nostril,
Exhaling from your left.
Let's release our hand back to our lap and once again breathe in fully through both nostrils and back out again.
Allowing our breath to settle back into its natural rhythm and noticing how you feel.
You may wish to sit here a little while longer enjoying this quiet space.
When you are ready,
Gently opening your eyes and taking the room back in as we come back to our day.
Thank you for practicing this breath-based meditation today.
