Basic Breath Meditation
Updated: Jan 26
Sit comfortably. Either cross-legged on the floor (easy pose), or on a chair: feet firmly flat on the floor, hands are either palm up, or palm down, resting on the tops of your legs.
Set your timer for your ideal length of time (Note, 3 minutes of sitting and monitoring your breath can be all you need. Include additional time for intention setting and body scanning.).
Gently close your eyes. Sit up nice and tall.
Take a deep breath in through your nose, and release out through your mouth in a big, juicy, noisy exhale. Sigh as you release your breath, and repeat two more times.
On your final exhale, take note of any tension you’re still holding in the body. Can you relax a little bit further?
Set your intention: What is it you'd like to get out of this meditation? What do you want to let go of? Be open to a new experience. Let one of your goals be to accept things as they are in this present moment. Acceptance of what is is the healing aspect of meditation.
Now, let’s bring our attention to the breath. At this moment we’re not trying to change the breath, just notice it. Perhaps, it’s a little shallow, perhaps there’s some tightness. Just be aware.
Next, bring your attention to the body. If there’s any tightness or tension, bring your focus to those areas and consciously relax your body.
Relax your forehead. Relax your jaw. Then your shoulders. Move down through your entire body ending with your toes.
Now, bring your attention back to your breath. We’re going to even out and deepen our breath by breathing in for a count of 4 (pause for 2), and breathing out for a count of 4 (pause for 2).
If you’re just starting out in meditation, it’s helpful to internally count to 4.
If you’re a little more seasoned, you can consciously be aware of taking a deep, even inhalation and exhalation. Witness the feel of the breath as it leaves your nostrils. Or perhaps you feel it most in the back of your throat. Make where you physically feel your breath the most your focal point.
As thoughts come into your awareness, notice them non-judgmentally, and let them fall away while returning your attention back to your breath. As every breath comes in and out, every thought, feeling, emotion that comes into our awareness rises and falls.
Continue monitoring your breath for a minimum of 3 minutes, letting go of whatever comes into your awareness.
Take a deeper than normal breath, and exhale. Repeat 2 more times.
Slowly wiggle your fingers and toes.
Gently open your eyes.
Observe how you feel, and thank yourself for setting aside this time for your well-being.