Juna Bobby MD, EdMFounder, MindBodySpace LLC · RELAX TO SOAR™️ Method Workshops • Mindbodyspace Podcast • NYU SOM M.D. • Harvard Ed.M. • Juilliard Resilience Faculty

5 Min with Music Simple Breath Focus Meditation

19 Apr 2020 · 7 min

Open source

MindBodySpace

19 Apr 2020 · 7 min

0:00

In this five‑minute guided meditation, Dr Juna Bobby, MD, leads listeners through a breath‑focused practice designed to promote relaxation, body awareness, and resilience. The session begins with practical preparation tips (tissue for congestion, optional pursed‑lip breathing, quiet space, earphones, sunglasses for privacy). Listeners are instructed to sit with feet grounded, spine tall, and eyes lowered or closed. The meditation emphasizes a single‑pointed focus on the breath, visualizing a string pulling the crown of the head to elongate the spine on each inhale and release tension on exhale. Participants notice temperature differences between inhalation and exhalation, with the option to switch to pursed‑lip breathing if nasal congestion occurs. After several breaths, the focus gently expands to ambient sounds and room temperature, followed by a series of energizing breaths to release remaining tension and increase alertness. The session concludes with a brief thank‑you, the speaker’s contact information (info@mindbodyspace.com), and a supportive message encouraging collective resilience during challenging times.

Chapters

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 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 were 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 Purse the 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.

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