Mindfulness Meditation - Breath As An Anchor

In this 10-minute mindfulness meditation, you will start with a relaxing body scan and then use your breath to become "anchored" into the present moment. This practice can improve focus and attention while helping to decrease stress and anxeity by coming back to the present.

Transcript

We're going to start this meditation by taking three deep belly breaths, Really breathing in and filling up the balloon you can imagine in your stomach and releasing with a sigh, Letting out anything, Any tension, Any thoughts or feelings that you don't need for these next 10 minutes. Breathing into the belly and exhaling on a sigh. Breathing into the belly, Picking up anything you don't need right now and releasing it on a sigh. Last one, Make this the biggest breath of your day yet, Breathing into the belly, Picking up anything you don't need and on the exhale, Really releasing all of that out. Bring your attention to the top of your head. We're going to scan through the body, Relaxing any tension we don't need right now for these next 10 minutes. Starting at the crown, Scanning over your forehead, Releasing any tension there. On your cheeks, Your jawbone, Releasing, Relaxing, Letting the tension melt down into the ground. In the back of your head, Your neck, Inviting, Gently inviting the tension to release, To let that relaxation in, Melting away. Coming to your chest, Breathing and relaxing any tension in your chest and your heart, Any organs where there might be tension, Melting down, Moving to your stomach, Releasing, Relaxing, Any organs inside, Melting down, Down into your seat, Your hips, Your pelvis, Really inviting relaxation, Melting any tension into the ground below. Going back to the tops of your shoulders, Releasing, Letting go any tension in your shoulders, Moving down your arms, Melting down and relaxing all the way into your hands, Releasing any tension in your hands. We'll bring the attention to your upper back, Any and all tension being held there, We invite to release and relax down your back, Your middle back, Into your lower back, Releasing all the tension held in the lower back, Melting down into the ground below us. We'll bring that attention to the tops of our legs, Bottoms of our legs, Releasing and relaxing down our shins, Calves, All the way into the feet, Really relaxing any tension in the feet, Imagining it all melting down into the ground. Now, Get a picture of your whole body in your mind's eye. If there's any leftover tension, Really inviting it all to just release and relax down into the ground below you, Feeling it just melt out of your body and go into the earth. Taking a few seconds to feel this relaxation that you've just cultivated in your body. What does it feel like to be relaxed, Maybe heavy, Held by the ground below you, Supported? Really safe to be in this meditation right now, Letting the energy just pull you down into the support of the ground below you. We're now going to find our breath and our body. Maybe that is in the stomach. Maybe that's in the rise and the fall of the chest. Maybe you want to explore the in and out of your nostrils today, Whatever you choose. Just taking a second to bring your awareness to the breath, Relaxing any tension around the breath. There's no need to force. We're just observing with a gentle, Curious mind and observing what is it like as the breath enters and then exits your body. What does it feel like? What does it look like? Our breath is our anchor for this meditation, So we will continue to bring the focus back again and again as our mind may wander to just focus on the breath, The vital breath giving us life in these moments, Staying open and curious to exploring what it's like to be breathing right now. If it feels supportive to you, You might try using the labels in on the in breath and out on the out breath. Just gently in your mind labeling in when you see your breath go in and labeling out when you see your breath go out. This can help keep a busy mind more focused. In and out. And if you ever notice your mind wandering or remembering that that's not a problem, There's no issue. Our practice is to gently in our mind label wandering, Talk, Thinking, Whatever works for you and bring our attention back to the breath and the body. In and out. If your mind wanders, Gently labeling and bringing your attention right back to the breath and the body where you're observing it right now. And feel free to switch to a different area of breath in the body if your curiosity moves you. In and out. In and out. If you feel your attention pulled by a sound or a body sensation, You can label that in the same way, Gently in the mind sound or body, Anything that pulls your attention from your breath, You can label that and then guide your mind right back to the breath. In and out. Taking a few more moments to observe the breath in your body right now. And then as we come back into the body, Making any movements that feel good to you right now, Using this as a moving meditation, Listening to your body. And whenever you're ready, You can open your eyes.

Reviews

I loved the pure essence of focusing on my breathing with your voice guiding me. Thank you 🙏