Mindfulness Breathing Meditation

Get comfortable in a seated or lying position. Take three deep breaths. Take your time. Feel the air. Feel your lungs completely and then empty completely. Feel your body. Begin to relax as you breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Now close your eyes and just breathe normally. There is nothing to prove in this moment. There is nothing to worry about. Just let your body do what it does naturally. Breathe in. Breathe out. With each breath, feel your body relax more and more. Listen to the sound of your breath. Notice your belly moving out and in with each breath. Focus on how this feels in your body and mind as you breathe. Inhale. Belly moves out. Exhale. Belly moves in. Inhale. Belly moves out. Exhale. Belly moves in. Begin scanning your body with each breath. Start at the top of your head. Breathe in. Breathe out. Relax your scalp, your face, your neck muscles. Breathe in. Breathe out. As thoughts arise, acknowledge them and then let them go as you come back to your breath. Breathe in. Breathe out. Now focus on your shoulders. Become aware of any tension. Breathe in to this tension. Feel the tissues expand and the tension melt away as you exhale. Breathe in. Breathe out. Let your arms relax completely. Focus on your biceps, triceps, forearms. Allow all your muscles to let go of any tension. Think about your hands, your fingers. They work hard for you every day. Give them this time to rest. Let them fall into any position they want. Think of each finger relaxing as it curls into a natural resting position. If you feel tension, pain or fatigue in any of these muscles, acknowledge it. Thank your body for all the work it does for you each day. Then let it go and return to your breath. Breathe in. Breathe out. Now focus on your chest, diaphragm and stomach. Feel your lungs filling and emptying with each breath. Let your chest rise and fall gently as you allow yourself to let go of any tightness you feel. With each inhale, imagine pulling oxygen from the top of your lungs all the way down to your stomach. With each exhale, imagine all the tension in your body disappear. Breathe in. Breathe out. Breathe in. Breathe out. Let your breath be gentle and natural. Shift your focus to your back. Start with your shoulder blades and work your way down to your lower back. Imagine each small muscle releasing the tension from the day. Imagine the big muscles that work hard for you each day. Let them relax into the rhythm of your breath. Think about how strong your body is and how it deserves this moment to recharge. Breathe in. Breathe out. Let your back fall gently to the floor or lean back into your chair. Feel your body become more and more relaxed with each breath. Breathe in. Breathe out. If you hear noise or your mind wanders, acknowledge the thought, acknowledge the sound and let it go and return to your breath. Breathe in. Breathe out. Now turn your focus to your legs. Start with the thighs and glutes. These are large muscles that work constantly to walk, run, lift, sit. Let them relax with each breath. Focus on your thighs melting into the ground. Feel your glutes become weightless with each breath. Let them relax a little more. If you feel stiffness, pain, soreness or fatigue in any of these muscles, acknowledge it. Thank your body for all the work it does for you every day. Then let it go and return to your breath. Focus for a moment on the sensation of your inhale filling you up and your exhale freeing you from any burdens or stress. Breathe in. Filling up. Breathe out. Stress free. Now feel your calves relax. Let go of any tension that you feel. Move to your feet and all the tiny muscles that support you every day. Feel each toe relax, each small muscle. Take a few breaths as you imagine the oxygen reaching all the way to your toes. Inhale to bring blood and oxygen to your toes. Exhale to let go of any aches or pain. Now just breathe. Let yourself be completely immersed in your breath. Let your breath fill your whole body with love and kindness. Let each exhale release any tension or unhappiness. Breathe in. Breathe out. When you're ready, open your eyes.