This meditation is going to guide you to focus your attention on the breath.
Before we begin,
Get in a position that is comfortable for you and gently close your eyes.
Breathing is something that we do constantly throughout the day and night.
Yet so often we go through our day rarely noticing our breath and how we are breathing.
As breathing is something that is always with us,
It is useful to shift your attention towards the breath in order to calm the body and mind.
In this meditation I will guide you through two simple breathing exercises that you can use when you need a moment of calm.
The first exercise is to simply take seven deep breaths and count them as you go.
One Two Three Four Five Six Seven Do you notice any difference in your body or mind after those breaths?
You may notice at times that your mind wanders into thought as you breathe and that's okay.
Just simply bring your attention back to the breath when you are ready and continue.
The second breathing exercise is called three by three.
In this exercise you breathe in for the count of three,
Hold for the count of three and out for the count of three.
As everyone has different breathing abilities it's up to you how fast or slow you wish to count but make sure that your breathing feels comfortable for you.
If you are unable to reach to the count of three then start off with counting to one and slowly increase over time as you practice.
We will now do this exercise for five counts.
In Two Three Hold Two Three Out Two Three In Two Three Hold Two Three Out Two Three In Two Three In Two Three Hold Two Three Out Two Three In Two Three Hold Two Three Out Two Three Out Two Three In Two Three Hold Two Three Hold three out two three.
Can you notice any difference in your mind or body compared to when you started this meditation?
When you are ready bring your attention back to the room around you and gently open your eyes.
