Find freedom in this simple meditation. Focusing on the breath is an easy way to relax the body and mind. Simplicity is all about focusing on all that is most important to you and letting go of the rest. Living with less stress means better sleep and the ability to adapt to stressful situations that arise within your day. Acts of simplicity are walking with nature, playing with your pet, or through the simple act of meditation. Letting everything go effortlessly to rest in silence. Meet each moment with a beginner’s mind.
Find a comfortable seated position. If sitting is uncomfortable, you may lie down on your back with your knees bent and your feet resting on the floor. Take a few breaths to soften and relax. Allow your eyes to gently close. Bring your attention to your breath – simply notice it just as it is. Sense the breath as it flows in and out of your nose. Continue to focus your attention on your breath.
The mind is so busy wrapped up in all of its chatter, when we focus the mind on the breath, we purposefully focus the attention away from our thoughts. This quiets the noise and allows us to sink below the chatter to be present in this moment. Take a few deeper breaths. Let go of any complicated thoughts. Melt effortlessly away any stress and tension in the body with each breath.
If thoughts naturally arise, let your breath anchor you back. Sink deeper into this uncomplicated place of stillness. With every breath soften a little more. Noticing the sensation as you breathe – do you feel the temperature of the breath as it flows through your nostrils? Do you notice the breath flowing more deeply through one nostril than the other?
Feel the expansion of your breath as you inhale. On the exhale notice the natural relaxation that occurs. Observe where you can relax and let go. Use your exhalations to release physical tension. Where do you feel it most in the body? Do you feel tension in your hips, shoulders, neck?
Direct your mind back to your breath. Continue to come back to your breath as you find your thoughts drift and wander.
When you are ready, gently open your eyes. Embrace the power of simplicity throughout your day. Notice where you can soften a bit and simplify your life by returning to your breath over and over again.