A guided meditation to help you stay aware of your breathing throughout the day:
- Find a quiet and comfortable place where you can sit or lie down. Close your eyes and take a few deep breaths to relax your body and mind.
- Begin by bringing your attention to the natural flow of your breath. Notice the sensation of the air entering and leaving your nostrils or the rise and fall of your abdomen.
- Take a moment to observe the quality of your breath. Is it shallow or deep? Fast or slow? Just observe without trying to change anything.
- Now, bring your awareness to the present moment. Notice any sounds in your environment, the feeling of your body against the surface you're sitting or lying on, and any sensations in your body.
- As you go about your day, make a conscious effort to check in with your breath regularly. You can set reminders on your phone or use specific triggers like walking through a doorway or hearing the sound of a bell.
- Whenever you check in with your breath, take a brief pause and bring your attention to your breathing. Observe the inhale and exhale without judgment. Notice the sensations and the rhythm of your breath.
- If you find that your mind has wandered off, gently bring it back to your breath. Don't get frustrated with yourself—this is a normal part of the meditation practice. Simply acknowledge the distraction and return your focus to your breath.
- Throughout the day, try to maintain a sense of connection to your breath, even during daily activities. Whether you're working, walking, or eating, bring your awareness to your breath periodically.
- Remember to be kind and patient with yourself. It takes time and practice to develop a habit of staying connected to your breath. Don't worry if you forget or find it challenging at times. Each moment is an opportunity to start fresh.
- As you come to the end of this meditation, take a few deep breaths and gradually bring your awareness back to your surroundings. Gently open your eyes and take a moment to reflect on your experience.
By practicing this guided meditation regularly, you can cultivate a greater sense of mindfulness and remain in touch with your breath throughout the day.