focus

Focused deep breathing meditation



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so let's practice a deep breathing

focused meditation now to start most

patients find it helpful to sit with the

feet firmly on the ground your knees

bent at a 90 degree angle your hips bent

at a 90 degree angle your back straight

but if you do have back problems to sit

comfortably with a cushion or pillow now

most people when focusing on the breath

find it comfortable to close the eyes

but if you do so try to keep your eyes

still engaged as if there's a mountain

range off in the distance it just so

happens that your eyelids are closed

this is to keep us awake and involved in

the meditation practice now you can

close your eyes now I'll guide you

through the meditation to start take a

deep breath in through the nose feel the

breath in your body your lungs expanding

and even your belly expanding and

breathe out through your mouth

take another deep breath in through the

nose feel the breath in your body and

breathe out through the mouth we're now

going to focus on a cool sensation of

the air as we breathe in through the

nose breathe comfortably at a normal

pace and as you breathe out focus on the

warm sensation of the air as it exits

your nose continue to breathe

comfortably in and out of your nose and

pay attention to that repeated process

of noticing the cool air as it enters

your nose and the warm air as it exits

your nose

continue this for a few more breaths

with our focus on the cool air in and

warm air out

you might have noticed by now that your

mind has wandered that's perfectly

normal everyone's mind wanders bring

your attention back to the breath to

that cool air in and the warm air out

and now I invite you to bring your

attention back to the room to your feet

on the ground the chair beneath you to

any sounds or smells that you might be

experiencing and when you're comfortable

if your eyes are closed to gently open

your eyes this meditation practice is a

small short example of how to bring out

the relaxation response at the Bentson

Henri Institute we encourage patients to

build a meditation practice into your

daily life for at first two or three

minutes a day but ultimately up to 10 to

15 minutes a day this can help to

relieve stress and can also be a tool

that you can use for managing your

stress instead of letting up a cigarette

if you want to learn more about stress

its impact on the body and other ways

that you can better manage your stress

please visit us at the Bentson Henry

Institute online you can also talk to

your primary care doctor and even be

referred to be seen by me or one of my

physician colleagues here at the Bentson

Henry Institute to learn more about

stress management and the services that

we offer here thank you very much