Breathe: 5-Minute Meditation For Anywhere, Anytime

Find a comfortable position,

Sitting,

Standing,

Or reclining.

Bring a relaxed awareness to your breath.

Take a few easy,

Full breaths and release them,

Without changing or controlling your breath.

Notice what it's like right now.

For example,

Is your breath deep,

Shallow,

Smooth,

Choppy,

Easeful,

Or strenuous?

Despite any opinions you may have about how you should be breathing,

There is no right or wrong way to breathe.

There just is your breath as it is right now.

It's possible that it's hard to tune into your breath because it's so subtle.

Relax any effort and be aware of anything you do notice regarding your breath.

For example,

Where do you feel the breath the most in your body?

Do you feel it most moving in and out of your nostrils,

Or in the expansion and contraction of the chest or abdomen?

Wherever you feel it the most,

Place your attention there.

If it helps,

You can place your hand on your chest or abdomen,

And follow it as it rises and falls with each breath.

If your attention wanders,

That's completely normal.

When that happens,

Gently return your focus to your breath.

If possible,

Let the return to your breath be as gentle as the breath itself.

Not judging,

But kind.