5 Minutes of Mindful Breathing

This is a short five-minute mindful breathing exercise.

Begin by allowing your body to settle into a comfortable position.

The best way to do this meditation is to keep your eyes closed,

But you may also meditate with your eyes open if this will make you feel more comfortable.

It's good to keep your back straight,

But not stiff.

Before we begin,

You may want to check in with your body to see if you can adjust your position at least a little bit and make yourself more comfortable.

We will begin by taking a slow full breath in and a long breath out,

Releasing any tension you may be feeling.

Now continue breathing by allowing your body to resume its natural breathing rhythm.

We will now do a labeling exercise.

When you inhale,

Label it as in or inhale,

And while you exhale,

Label it as out.

So in,

Out.

Breathing in and out.

Remember that mindfulness is an exercise in observation,

Not an exercise in control.

So don't try to alter your breath,

Just observe and follow.

If you notice the mind wandering,

Just bring it gently back to the breath.

You may want to congratulate yourself for noticing that your mind is wandering,

Because the act of noticing is the act of being mindful.

If you wish to do so,

You may want to label the distraction as thinking,

Feeling,

Hearing,

Seeing,

And so on.

Keep paying close attention and labeling as you go.

Keep paying close attention and labeling your breathing cycle.

In,

Out.

Now when you exhale,

Pause for a second and take a slow,

Long breath in,

Noticing how the air moves to your body as you inhale.

Exhale slowly and let go of any remaining tension in your body.

Allow your body to keep breathing the way it needs to breathe.

And when you're ready,

Gently open your eyes.