Breathing Meditation to Reset to the Present Moment

This is a simple breathing meditation to re-sit yourself at any point in the day and bring yourself to the present moment.

Find a comfortable place,

Sit down,

Relax and close your eyes.

Keep your palms on your laps,

Facing upwards.

Let your back be straight but also relaxed.

Relax your shoulders,

Scan yourself from your head to your toes and relax any area that is tight.

Let it go,

Relax completely.

Take a deep breath in to the count of three.

One,

Two,

Three.

Hold.

One,

Two,

Three.

And exhale.

One,

Two,

Three.

One more time.

Breathe in slowly and deeply.

One,

Two,

Three.

Hold it at the top.

One,

Two,

Three.

And exhale slowly.

One,

Two,

Three.

And one last time.

Count on your own and do this at your own pace.

Breathe in slowly and deeply.

Hold and exhale slowly and completely.

Now allow your breathing to become normal.

Let it go in and out at its own pace.

Observe the breath as it goes in through your nostrils,

Down your throat.

Feel it filling your lungs.

And as you breathe out,

Feel the warmth as it comes out.

Your nostrils are cool as the breath is going in and warm as your breath is coming out.

Just focus on this.

Now bring your attention to your stomach and observe as it moves with your breath.

In and out,

In and out.

You don't have to control it.

Just observe.

Now gently move your attention to your chest area and watch the movement of your chest along with your breath.

Bend down,

Up and down.

Just observe.

Now allow your attention to move up towards your shoulders and notice the subtle movements in your shoulders as you breathe.

Keep your focus on this movement in your shoulders.

It's gentle and completely relaxing.

You can stay here with this feeling,

With this stillness inside you as long as you like.

And whenever you're ready,

Take a deep breath in,

Breathe out and gently open your eyes and move about through your day.

Thank you.