A Simple Breathing Meditation
Start by taking a comfortable seated position and making sure your spine is upright. Begin to settle into your body, feeling your weight supported by the earth beneath you.
Place one hand over your heart and the other hand on your lower abdomen. Become aware of the natural rhythm of your breath, without forcing anything. Notice as you begin to feel the rise and fall of your breath.
Take a moment to notice any tension in your body. Soften your shoulders, maybe taking a little head roll from side to side and allowing tension in the neck to release. Relax your jaw. Allow your lips to be gently touching.
Anchor yourself by taking three slow, deep breaths, drawing the air in through your nose and directing it deep into your abdomen. Pause at the top of each inhale, before letting it go and exhaling fully. With each breath, try to lengthen your inhalations and exhalations just that little bit more.
Rest the back of your hands on your knees or in your lap, with your palms facing upwards. Continue to draw slow deep breaths into your lower abdomen. Allow your mind to focus on your breathing. Breathe in for the count of 4 and lengthen your exhalations for the count of 6.
Continue with this simple breathing meditation for 5 minutes. To come out of this meditation, you might like to gently wriggle your fingers and toes, roll your shoulders backwards and take a deep stretch with your arms overhead.
How does your body feel when you make time to slow down and breathe?
How does your mind feel when you make time to slow down and breathe?
When in your day can you make time for breathing deeply? When lying in bed? At a traffic light? Waiting for your kettle to boil?