Mini Meditation :: Body Breathing

Here is another mini meditation to try whether you are new to meditation or are experienced and want to try something quick and easy. I believe meditation is really important for us all to be practicing– it has such an impact on our bodies, energy, thoughts and overall presence. Creates calmness and more awareness in what are very busy and hectic lives.

: body breathing :

This meditation is about getting you into your body and breathing into different areas to create awareness and focus as well as release any tension from these areas.

Follow these steps:

• Find a quiet place to sit– either on the floor with legs crossed or on some pillows or even a chair with feet uncrossed and on the floor.
• Close your eyes, relax your face and jaw. Sit up straight, with chin slightly down to elongate the back of your neck.
• Take a deep inhale and exhale to fully empty the belly. Notice any tension in the body.
• Inhale through the nose and fill your belly with that breath. Exhale all the way out.
• Continue breathing into this space, trying to expand the belly and fill it with more breath each time. Always exhaling out all the breath through the nose.
• Pay attention to the breath. The sensations you feel in your body and the belly specifically.
• After a minute or two, move on to breathing in and filling your lungs with air. Exhale fully.
• Feel the lungs and the chest expand and rise with each breath.
• Notice any tension in that area: chest, shoulders, neck. Breath into all of those areas and help relax them.
• Give yourself a couple of minutes in this area, then move onto breathing into your back.
• Start to place attention on your lower back and breath into that space. With each breath move up the back filling the whole back with breath.
• Finally, inhale all the way up into your head– filling with as much breath as possible.
• Exhale all the way out to your toes.
• Open your eyes.

Take note of how you feel after the meditation. Are the areas that were tense at the beginning softer now? Do you feel calmer and more relaxed? It’s good to pay attention to how you feel before and after– as it helps you become aware of your body and the benefits of this practice.

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