Hello,
Allow me to guide you in this breath awareness exercise for increased focus and stress relief.
We begin this meditation by finding a comfortable spot where you can be quiet and undisturbed in the next few minutes.
You may sit on a chair or on a cushion,
Making sure that your back is up straight but not stiff.
When you're ready,
Close your eyes or you may also just lower your gaze.
We enter this meditation by focusing our attention to our breath.
Continue breathing in a normal way.
Take the time now to notice the air you breathe.
Is it cold?
Or is it warm?
Or maybe you can smell something in the air.
As you go on breathing,
Begin to notice how your body is feeling more relaxed as you inhale and exhale normally.
With each breath you take,
Slowly let go of your thoughts,
Fears and worries.
This time is only for you and your breath.
Breathe in,
Breathe out.
Now we go on deeper into this exercise by taking a few slow and deep breaths.
Allow your breathing to slow down little by little.
Inhale through your nose,
One,
Two,
Three.
Hold on to your breath and exhale through your mouth,
Four,
Three,
Two,
One.
We repeat this a few more times and each time we do this,
We notice how the tensions in our forehead,
Jaw,
Shoulders and our spine are slowly loosened up.
Inhale through your nose,
Noticing how the air enters your nostrils and how the air fills your lungs.
And exhale while taking the time to notice how your stomach begins to contract as you empty your lungs.
And one more time,
Inhale,
One,
Two,
Three and four.
Hold the air in and exhale,
Four,
Three,
Two,
One.
Making sure you release the air in a slow and steady manner.
Inhale,
Hold the air in and exhale.
We now allow our breath to return to its normal phase.
As we go on breathing,
You may notice your mind begins to wonder and get distracted.
When you do,
That's totally fine.
Our mind was built to think and to wonder.
There's nothing to worry about here.
Just gently return your focus on your breath.
Each time you get distracted,
Try and gently escort back your attention to your breath,
Taking note on how you feel as you breathe in and out.
We take on one more deep breath.
Inhale,
Taking the air all the way in,
Holding it and exhale,
Emptying your lungs.
Now,
We return to our normal breathing,
Reminding ourselves that our breath is always here to help us experience some relief from stressful situations and also help us regain our focus.
So whenever you feel like you're losing control,
Take a pause and allow your mind to focus on your breathing.
Narrowing our attention to the sensation of our breathing keeps us grounded.
This exercise allows us to get a hold of ourselves,
Our emotions,
Our feelings and reactions.
We take on one more deep breath.
Inhale,
Taking the air all the way in,
Holding it and exhale,
Emptying your lungs.
We now end this exercise by noticing our weight on the chair or cushion.
Notice the point of contact between you and the chair or cushion.
Now,
Become more aware of the sounds you hear around you.
And when you're ready,
Open your eyes.
Thank you for joining me in this exercise.
I hope you can go on your day with increased focus and a calm mind.
Have a great day.
