Focused Breath Meditation

First,

Get comfortable in a seated position.

You can choose to use a pillow or lean against your couch or wall or sit in a chair.

Whatever feels right for you at this moment.

Pause this recording if you like in order to take your time to settle down and get comfortable.

Now close your eyes and place your hands on your thighs,

Palms facing up.

As you're settled in,

I want you to focus on your breath.

Start by taking a deep breath in and a deep breath out.

With each inhale,

Feel the air stream into your lungs,

All the way down into your belly and then into your chest.

As you breathe in and out,

See if you can make the inhales and exhales as long and as effortless as possible.

Maybe the next time you breathe in,

Can you make the inhale flow seamlessly into the exhale?

Just notice how it feels to breathe in all this air and what happens when you relax at the very top of your inhale.

Continue to follow your breath that way.

As you breathe in and out,

Notice if you hold on to any tension.

Can you relax your body a little bit more?

Soften your face,

Relax your shoulders and fully let go.

As you continue to breathe,

Use your inhales to fill you up with life energy and use the exhales to fully let go of any residual tension you might be holding on to,

Physically or mentally.

Continue to breathe like that for another moment and stay in this meditative practice for a little bit longer if you like or if you're ready,

Start moving and wiggling your toes and fingers as you slowly open up your eyes.

Take another moment for yourself,

Giving thanks to yourself for taking this time to meditate and reconnect with yourself and the present moment.

Thank you for meditating with me.