5 Min Simple Breath Meditation

Welcome to this short breath-focused meditation. In order to get comfortable, please get a tissue and blow your nose if you feel any congestion. If it's more comfortable for you, you can do the breathing exercises through pursed lips instead of your nose. Please find a comfortable, quiet place. With a pair of earphones and a pair of sunglasses are always great if you're not in a completely private space, such as a car if you have one available to you, which by the way happens to be one of the most amazing meditation capsules. Now sit comfortably in your chair with both feet on the ground. Now lower your eyes with a soft gaze towards the floor. Or let your eyes close, whichever feels better for you. Let's focus on our breath. This is a single pointed focus meditation. Sitting comfortably, feeling both feet on the floor, your spine tall as if there's a string at the crown of your head pulling your spine gently belly and stretching it. Now with your inhale, imagine this string becoming more taut and gently elongating your spine. And then exhale, staying tall and elongated and releasing the tension in your neck. And shoulders, as if you're deflating a balloon. Repeat that, noticing the breath at your nose and exhaling through your nose. If you feel congestion in your nose, you can use pursed lips to inhale and exhale. Now feel the breath at your nose again, just noticing if there's a change in temperature on the in-breath and the exhale on the out-breath. Is it perhaps slightly cooler on the inhale, maybe slightly warmer on the exhale? For the next few breaths, just notice any change, any subtle difference in the temperature of the breath going in and going out. Continue on your own for the next few breaths, knowing that whatever your experience, wherever you are right now, is perfectly fine, and there's no right or wrong way to experience this. Now start to slowly release your focus on the breath. Gently becoming aware of the sounds around you, the temperature of the room, allowing your attention to fully come back to the room, taking a deep energizing breath, and exhaling tension in your neck and shoulders if there's any left. A few more energizing breaths, inhaling and exhaling. Feeling alert, but hopefully relaxed. You can open your eyes if you haven't already done so. Thank you for joining me on this short meditation. I'm your resilience doctor, Juna Bobby MD, and you can reach me at info@mindbodyspace.com. Wishing everyone wellness in this most difficult time and hoping that we all develop resilience together.