We'll spend the next seven minutes focusing on our breathing.
Let's start with a one-minute check-in on our breathing.
Simply count your breaths for the next minute.
So one breath includes a full in breath and a full out breath.
Start now.
Time's up.
For context,
Meditation and yoga teachers often report they breathe six times per minute consistently.
I've had work colleagues report breath counts as high as 22 breaths per minute.
And I have a meditation friend who coaches troubled teens and their breathing can be as high as 26 breaths per minute.
There is a tremendous power in being aware of your breathing and using that awareness of your breath to focus or clear your mind.
This can bring you to the greatest present moment and help you manage your stress and anxiety.
For the remaining five minutes of this meditation,
We will focus on our breathing.
Settle into your space.
Sit with your back straight the crown of your head reaching to the sky.
If you're seated in a chair,
Keep your feet both rooted to the ground.
And if you're seated on the ground,
Provide any support your legs and knees require using blankets or pillows.
Rest your hands on your thighs and gently close your eyes.
Try to release any tension that you feel in your body.
Try to rest your muscles just a bit more.
Focus closely on each part of your body,
Starting at the crown of your head and traveling down to your feet,
Releasing the tension from each part of your body.
Focus on your breathing.
If thoughts are coming,
Don't worry,
Let them go.
Breathe in through your nose,
Filling your chest,
Your stomach.
Gently hold that breath for just a moment and then fully sigh it out.
As you breathe,
Feel the air enter your nostrils and fill your body and then exhale fully through your mouth.
Focus on slowing your breath.
Breathe in fully through your nostrils and then breathe out through pursed lips.
If thoughts come,
That is okay.
Let them go as you release your breath.
Slow down your breaths in,
Filling your body fully with air and then releasing the air fully.
Try to match the time of your out breaths to your in breaths.
If your attention is moving,
Come back to your breath.
Let each breath in.
Fill every cell of your body with fresh air and let each breath out.
Take your thoughts away.
Thank yourself for making time for your meditation practice today.
Slowly become aware of the room around you,
Gently moving your fingers and your toes,
Stretching if that feels good.
And when you are ready,
Gently open your eyes.
I wish you a beautiful day.
Namaste.
