Short Meditation Focusing On Breath To Produce Calmness

Simply focusing your attention on your breath is one of the easiest ways to reduce stress. You'll immediately feel a sense of calm. Meditation for peace can assist us in achieving inner stillness, from which we can more easily deal with challenges.

Transcript

Namaste,

Welcome to our meditation.

My name is Teresa and I will guide you through the session.

Place one hand on your belly and one hand on your chest.

Begin to feel the chest rise and fall.

Gently close your eyes.

Feel the belly rise and fall.

Inhale and exhale.

Continue with your natural breath.

Feeling the air enter through your nostrils,

Then exit through your nostrils.

Continue to feel your breath.

On the next inhale feel the belly rise,

Then the ribs expand and finally the chest lift.

Coming to the top of the breath below the throat.

On the exhale the breath lift the chest,

Ribs fall,

Belly contracts.

Continue with this breath feeling all three parts of the breath and think to yourself belly ribs chest chest ribs belly.

Repeat this breath three more times.

With a third exhale begin to feel the breath as a wave coming up from the belly and rising to the top of the breath beneath the throat.

Feel this breath for two counts then let the breath go in a way from the chest out of the belly.

Continue with this wave-like breath rolling in and up then continue to two and rolling out like a tide.

Feel the fluidity of the breath,

Feel the complex cycle of the breath.

Focus only on the breath.

Continue the final cycle of this breath and after the complete exhale return to the natural breath.

Feel calmness in the breath.

Feel ease and steadiness.

When you are ready open your eyes.