3-Minute Mindful Breathing Practice

Hello my friend,

This is Ariana.

Welcome to 3 minutes of mindful breathing.

Set yourself up.

Close the eyes if you feel comfortable enough to do so.

Close your mouth,

Breathing in and out through the nose only.

Establish a natural breathing pattern.

Try and elongate the exhalation for longer than the inhalation.

It may look like a 5 count out with a 3 count in.

Maybe a 6 count out with a 3 count in.

Your breathing is natural,

Unforced.

Once you have your own rhythm in your mind,

As you are breathing in,

Say to yourself silently,

I am breathing in.

And as you are breathing out,

I am breathing out.

With every breath in,

You recite the confirmation to yourself,

I am breathing in.

And with every exhale,

I am breathing out.

It's okay if your mind becomes distracted throughout this process.

Your job is,

The moment you notice your mind has wandered,

To bring your attention and your awareness to your breath.

Again,

Silently reciting the mantra,

I am breathing in.

I am breathing out.

Breathing in.

It's natural for the mind to become distracted.

The practice is not to keep your mind devoid of distractions.

The practice is in bringing the mind back to the present moment.

I am breathing in.

I am breathing out.

Take one more breath like this.

And the practice has come to a close.

You may open your eyes and continue on with your day.

Bye for now.