Concentrating on Your Breath Guided Meditation
Find a quiet space, free of noise or interruptions.
Establish yourself in the space. Sitting upright, relax your head, neck, back. Settle into the space - turn on quiet music or relaxing sounds if you do not want to sit in complete silence. Although, sitting in silence is just fine of course.
Once you are comfortable in the space, close your eyes and take your first deep breath.
Maybe with this breath set an intention for the meditation… Do you want to stay present with your breathing? Do you want to solely concentrate on your breath? Do you want to relax and quiet your mind?
Inhale and exhale.
Start to center your attention to the length of your breath. Try to expand both your inhales and exhales, beginning a steady rhythm with your breath.
If placing your hands on your stomach to feel the rise and fall of your breath feels good to you, start this action. Allow the movement of your breath to bring control and centeredness into your mind.
Does this action feel calm? Can this simple movement be brought into your own life to center you?
Feel your body start to relax. Your breath and its length should be your primary point of concentration.
You may keep your hands on your stomach, or you are welcome to place them on your knees.
If other thoughts try to interrupt you moving into a space of deeper consciousness, return back to your breath.
Inhale. Exhale. Repeat.
Feel yourself being present in this meditation. By focusing only on your breath, your attention is in one place, so you are in the action, performing the movement in the moment.
Allow a thought to enter your mind: when and what makes you feel the most present?
What is the activity or person who brings your consciousness in?
Is it at a certain time of day?
Is it a certain time of the year?
Is it often?
Is it easy to be present or is it difficult?
It is unavoidable, especially in the busy lives we live, to allow our minds to leave the moment. How, in this moment, are you going to bring your mind to stay here, with you, now?
Keep breathing. Deepen your breath so your exhales are slightly longer than your inhales. Allow this breathing exercise to calm you.
Do you feel present now?
If not, continue to focus on your breath. Pay attention to the movement and direction it takes entering and then exiting your body.
If so, how can you allow this feeling to leave with you after this meditation?
Return to the thought of what makes you feel most in the moment, most present.
Why does it make you feel in the present?
What type of person are you when you live in the present?
Continue to breathe. Inhale your most present self and exhale distractions, anxiety, interruptions.
As you inhale and exhale, and feel an overcast of relaxation, ruminate in this feeling and be present in this feeling.
How can you stay in this moment?
Do you feel present?
Inhale and exhale.
Allow your breath to make you more aware of your other senses. Bring your consciousness to the place you are in now.
Take in the smells and the temperature of the room.
How are you feeling at the exact moment? Are you thinking of other things that will take place in your day?
If so, allow your breath to bring you back to where you are now.
Continue to breathe and let you breath center and relax you.
Embrace the control you have over your breath. Does this control make you feel more in the present? Make the action of your breath purposeful.
This help reminds yourself that you are in this moment now.
Continue to breathe in this state of deeper consciousness and allow yourself to relax in it.
When ready, return your awareness back to your body.
Maybe move your fingers, roll your neck, and stretch any areas feeling tense.
Take your final breath. Open your eyes. And now begin to live more in the present.
