Breathing For Calmness And Focus

In this track, you’ll be guided through simple yet effective breathing techniques designed to bring calmness and clarity to your mind. Whether you're overwhelmed or need help focusing, these exercises will gently ease you into a more relaxed and centred state. This practice is ideal for grounding yourself early, recharging midday, or unwinding before sleep. Expect to feel your stress melt away as you reconnect with your breath, allowing you to regain focus and tranquillity, even in the busiest of moments. Perfect for a quick reset or deeper mindfulness anytime. Photo by Matteo Di Iorio on Unsplash. Sound Editor by Matias Borracine.

Transcript

Welcome.

Let's prepare for meditation.

Sit with your spine straight.

Allow your body to relax.

Breathe deeply.

When you inhale,

Fill your lungs with air,

And when you exhale through the mouth,

Let go of any tensions.

Make a quick scan of your body from down upward.

Whenever you find tensions,

Allow your awareness to sit in that area and relax.

Now focus your awareness on the process of breathing.

Follow the air coming in and out through your nostrils all the way down to your heart center in the middle of the chest.

Notice the movement of your chest,

Shoulders.

Now narrow your attention to your nostrils.

Feel the air,

The temperature,

And focus on this area with all your attention.

Every time your mind wanders,

Bring it back to your nostrils.

Again and again,

Bring your mind back to your nostrils.

Whenever you catch your mind thinking,

Realize that this is a victory.

You are aware of your thoughts.

Gently bring it back to your nostrils.

Use the sensations in your body to anchor your mind in the present moment.

Notice your mind has calmed down.

You are more in control of your mind.

Taking a few moments every day to breathe consciously brings benefits to your mind.

Come back to the nostrils.

Feel the air coming in and out.

The space between your thoughts is bigger.

You are not your thoughts.

You are the one who witnesses your thoughts.

Come back to your nostrils.

Feel the air.

Gradually start opening your eyes half open.

Keep doing the same practice.

Focus on the air.

Now open your eyes fully,

But keep the awareness on your nostrils.

During your day,

Whenever you need,

Come back to your nostrils.

Repeat this practice every day.

With time,

The space between your thoughts is going to be bigger and bigger.

And the time between the moment that you start thinking and the moment you realize that you are thinking is going to be less and less.

Controlling your mind is absolutely possible.

Thank you.

Have a wonderful day.