Mindfulness Meditation- Breath As An Anchor (Shorter Version)

In this 5-minute mindfulness meditation, you will use your breath to become "anchored" into the present moment. This practice can improve focus and attention while helping to decrease stress and anxiety by coming back to the present.

Transcript

Find a comfortable seat,

Settling into the chair,

The cushion,

Wherever you might be sitting.

And really feel your body sitting here right now.

The ground underneath you,

Maybe the chair underneath you,

Supported.

And we're going to start by taking three deep breaths into the belly.

Really imagining with your mind the air going into your stomach,

Capturing any energy,

Anxiety,

Negativity that needs to be released and releasing it on a sigh in the exhale.

Inhale.

And exhale,

Release.

Inhale.

And exhale,

Release.

And this last one really catching any energy that needs to be out.

Inhale into the belly,

Filling up.

And exhale,

Release.

We're going to come to focus on our breath and the body.

That might be the rise and fall in your stomach and your chest or maybe the feeling of the in and the out through your nostrils.

Whatever's most interesting for you today.

And start to notice and get curious about your breath right now in this moment.

The inhale and the exhale.

What does it feel like to be breathing right now?

If it feels supportive,

You can label in on the inhale and out on the exhale.

In,

Out.

If you notice your mind wandering,

No judgment necessary,

Just gently label that thinking and then return to focusing on your breath.

Mindfulness happens in the moment you notice and come back.

In,

Out.

In,

Out.

If your mind has wandered,

Gently label it thinking and return to focusing on your breath.

In,

Out.

In,

Out.

Maybe you notice that your mind wandered again.

Gently label that thinking and come back to get curious about your breath.

Maybe you notice the moment between your breaths.

The end of an inhale,

The end of an exhale.

In,

Out.

In,

Out.

You can gently let go of the awareness on your breath.

Take a second to feel your whole body in your room right now.

Your feet on the floor.

Your butt on the cushion on the ground.

Right here in this moment.

And then whenever you're ready,

You can gently blink open your eyes.