Sometimes the simplest techniques are the best, and meditation is no exception. Whether you’re just beginning your meditation practice or have been meditating for years, you’re going to love the following Easy Breath Meditation. I love using the breath for meditation, mainly because:
- It’s portable; you always have your breath, obviously
- By focusing on your breathing, you deepen and lengthen your breath, causing your body to relax physically and mentally
WHAM BAM, inner peace. 😉
Easy Breath Meditation Script
Begin in a comfortable position.
If you’re sitting on the floor, sit on a cushion to allow your hips to be level with or higher than your knees, thereby allowing your hips, knees, and lower back to relax. If you’re on a chair, sit towards the edge with your feet firmly rooted in the floor and your spine tall.
Place your hands on your knees or lap. You can place your palms down, up, or hold your hands in a mudra, such as touching your thumb and index finger together.
Begin by taking 3 deep “sigh” breaths: Inhale through your nose, and exhale with an open mouth.
After your 3 sigh breaths, close your mouth allowing your lips to touch, your teeth to separate, and your tongue to rest on the roof of your mouth.
Begin to draw yourself inwards by focusing on your breath. Your breath is your anchor and will be your point of focus during this meditation. If your mind wanders during your meditation practice (and it will!), that’s okay. Just keep bringing your attention back to your breath. Even if it feels as though all you are doing is lassoing your mind back, you are still meditating, and you are still receiving all of the benefits of a meditation practice.
Indeed, the magic of meditation happens every single time you become aware that your mind has wandered, and you bring it back to your breath.
Continue to watch your breathing.
Notice how your body feels with every inhalation and exhalation; notice what parts of your body move when you breathe, notice how your breath sounds, notice the depth and length of your breath . . .
Simply watching without judgment.
You can choose to simply watch your breath for an allotted amount of time (having set a timer beforehand), or you can choose to watch your breath for a certain number of breath cycles. If choosing the latter, I would recommend starting with 10 and eventually working up to 100.
As you continue, you may choose to deepen your breath, lengthening your exhalations to match your inhalations. If you’re just starting out and this is too much, simply keep watching your breath and breathe normally.
To end your meditation, slowly start to return your breathing to a normal and comfortable pace. Take one last deep inhale through your nose, and exhale as you open your eyes and mouth at the same time.