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Guided Meditation and Breathing
Find a comfortable seat, relax your shoulders and soften your gaze. Choose a practice below.
Guided breathing
Silent meditation timer
5:00
A soft bell rings at the start and the end.
A simple practice
- Sit with your back upright but not stiff. Rest your hands on your knees or in your lap.
- Close your eyes and take three slow breaths, letting each exhale be a little longer than the inhale.
- Rest your attention on the natural breath at the tip of the nose or in the belly.
- When the mind wanders, notice where it went and gently return to the breath. This returning is the practice.
- If you like, silently repeat "So" as you breathe in and "Ham" as you breathe out.
- At the end, sit quietly for a few breaths and carry the calm into your day.
If you feel dizzy or uncomfortable, stop and breathe normally. Avoid breath-holding patterns if you are pregnant or have heart or lung conditions.