This simple 5-minute breathing meditation helps to anchor your attention and calm your nervous system.
Instructions:
- Find a Comfortable Posture: Sit or lie down in a way that feels relaxed yet alert. You can close your eyes or keep them softly gazed downwards.
- Notice Your Breath: Bring your awareness to the sensation of your breath. Feel the air as it enters and leaves your body. Notice the rise and fall of your abdomen or chest.
- Gentle Focus: Don't try to change your breath, just observe it. It's not about breathing 'correctly,' but about noticing. Your mind will wander – that's normal. When it does, gently guide your attention back to your breath.
- Conclude: After 5 minutes, gently open your eyes or shift your attention back to your surroundings. Notice how you feel.