Mindful breath meditation involves observing your breath while quieting your mind. The mind will frequently wander (often several times per second). Each time you notice it has wandered, you simply need to gently refocus yourself, acknowledging that this is what minds do rather than putting oneself down for such a short attention span. Refocusing should always be a moment of kindness towards oneself, and it also where most of the therapeutic benefits come from. Many people find it help to use one of these options to help maintain focus on the breath:
- Silently say, "Peace in (for inhale), peace out (for exhale)" or use similar mantra.
- Silently count each breath up to 10 and then begin again (remember: mindfulness is not a competition sport—no need to keep score).
- Putting your hand over your belly and notice it rising and falling.
- Noticing the sensations of your breath move in-and-out as your breathe.
- Notice the temperature of the air as you breathe in and out.
Length: 2 minutes
Ages: 6-Adult