Concentrating on Your Breath Guided Meditation
Establish a space where you can sit comfortably and quietly.
Now, establish yourself in the space.
Allow your head, neck, and back to be supported and sit in an upright position.
If you would like, turn on gentle music or relaxing sounds. Of course, you can always sit in silence too.
Once prepared to start the meditation, place your hand on your stomach, and take your first breath.
Against your hand feel your stomach, chest, and shoulders expand and open. Then your stomach, chest, and shoulders collapse with your exhale.
Maybe now shut your eyes and repeat this inhalation and exhalation movement.
Keep your hand on your stomach to feel your entire body start to relax.
Set the purpose or intention to follow the movement of your breath throughout the meditation practice.
Let it be superior to any thoughts that try to interrupt and direct your utmost attention to how long you can inhale and then exhale for.
Maybe you move your hand to your heart center to feel the control you have over your body when you breathe.
Maybe move your hands to your knees. Is your breath making you feel more balanced and in control?
Take in the slowness and centeredness of your breath.
Breathe in the space.
What sensations do you feel? What are the smells of the room? What does the air feel like? Pay attention to if it is hard or easy to take deep breaths.
Now allow your mind to focus solely on your breath.
How long can you inhale for?
How long can you exhale for?
Can you make your exhale longer than your inhale?
What sensations do you feel from having your exhale feel longer than your inhale?
Now direct your breath to areas of your body that are tense. Allow your breath to ruminate and heal those areas. Concentrate on allowing your breath to open and stretch those areas.
Then exhale.
How do the tense areas feel after your breath has relaxed them?
How can you bring this breath relief into your everyday life when you are feeling tense?
Your breath should start to form a rhythm of long inhales and even longer exhales.
Maybe you want to picture the movement of your breath.
Does it move in a certain direction?
What shape does your breath form when you are concentrating on it?
And again is there a specific area where it is strained? How can you bring breath movement to that area to relax it?
With this time work out how to make your breath flow constant and comfortably.
Repeat this breathwork until you start to feel a sort of calmness come over you.
How does your breath move through your body when you are concentrating on it?
You should start to feel an ease or floating sensation.
Allow yourself to stay in this moment and acknowledge how much control you have over yourself when you focus on your breath.
Now, just breathe and allow yourself to become part of the rhythm of your breath.
When you feel ready, open your eyes but still keep your breath at a steady rhythm.
Now, think about how you can use this controlled breath to be more calm and sound throughout the day.
Enjoy your day in a more conscious and centered state and always remember to breathe.
