Onward Tips: Back to Basics: A 5-Minute Breathing Meditation
If you practice this for a week, you can add 5 minutes of mindfulness each time (for a total of 10 minutes week two) to continue building this helpful and basic practice over time. You’ll be surprised how effective this basic technique may be.
7-Day Stress and Anxiety Management Plan
1. Find a Quiet Space
- Sit comfortably in a chair or on the floor. You can close your eyes if that feels comfortable or keep them open with a soft gaze. Set a timer for 5 minutes.
2. Settle into Your Posture
- Sit up tall, with a straight back and relaxed shoulders. Place your hands on your knees or in your lap, and let your body relax. If you’re sitting in a chair, make sure your feet are flat on the ground.
3. Focus on Your Breath
- Start to pay attention to your breath as it flows naturally in and out. You don’t need to control or change it; just notice it as it is.
4. Notice the Sensations
- Observe where you feel your breath the most—perhaps in your nostrils, chest, or belly. Focus on the sensations of the inhale and exhale.
5. Gently Bring Back Your Focus
- If your mind wanders (which it will!), gently bring your attention back to your breath each time. There’s no need to judge yourself—just keep coming back to the present moment.
6. Finish Mindfully
- After about 5 minutes or when the alarm goes off, take one deep, intentional breath in and exhale slowly. Open your eyes (if closed) and take a moment to notice how you feel.
If you practice this for a week, you can add 5 minutes of mindfulness each time (for a total of 10 minutes week two) to continue building this helpful and basic practice over time. You’ll be surprised how effective this basic technique may be.