3 Minute Breathing Meditation
Today we're going to do a brief meditation to help you connect with your breath.
Let's get started. We're going to begin with a deep breath in through the nose
and back out through the nose. Now place your hands on your stomach and take a few deep breaths,
noticing your stomach rising and falling with each in and out breath.
When you feel comfortable, close your eyes. Now as you keep breathing deeply into your stomach,
I'd like you to breathe in for a count of five, then hold your breath for a count of five,
and breathe out slowly for a count of five. Let's do that again. Breathe in two, three, four,
five. Hold it two, three, four, five, and breathe out two, three, four. Now keep breathing just
gently notice them and let them go with your next exhale. Bring your attention back to the breath
and let your mind focus on inhaling for five, holding for five, and exhaling for five. Great.
Now slowly bring your attention back to the room, noticing the sounds around you,
and begin to open your eyes. Take a moment to note how you're feeling.
As you go through the rest of your day, remember that you can always pause
and take a deep breath when you need to.