meditation

Breathing Meditation

by Scott Crabtree

Read the steps to follow along, or skip to the bottom to watch the video.

How to do a Breathing Meditation:

Simply get your feet on the floor. Hands can be on your thighs or in your lap, whatever is comfortable for you. Then for most of us, this is easier to do with your eyes closed. So, I’m gonna close my eyes. I would encourage you to do so as well. If you choose not to, you can just look at the floor or the table in front of you.

Now I want you to find the feeling of your breath in your body. Where do you feel your breath most? In your nose? In your throat? In your chest? In your belly? Wherever you feel your breath in your body, find that feeling.

Try to keep your attention on that feeling of your breath in your body.

By this point, you’ve probably had a thought, or a sound, or a feeling in your body come into your consciousness. That’s okay. That’s natural. Just notice it, try not to judge it. Try to let it go. Gently return your attention to the feeling of your breath in your body.

Don’t beat yourself up if you find your attention elsewhere. Just gently return it to the feeling of your breath in your body. Just notice how you feel. Stick with the feeling of your breath.

Now to wrap up this meditation, you can gradually … There’s no rush, whenever you’re ready, open your eyes. Wiggle your fingers and toes, and return your attention to everything around you.

I hope you feel at least a bit of what I feel. I feel refreshed. I feel energized. My brain has had a rest, a focused rest. I can return to work with more energy and more ability to focus.

If you enjoyed this couple minutes of mediation, I encourage you to come back and try it again. I encourage you to find other, longer guided meditations, whether they’re from me or somebody else.

Do your best to practice mindfulness because science is clear that mindfulness boosts happiness and more. Very useful at work and beyond.


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Scott Crabtree

As the Founder and Chief Happiness Officer at Happy Brain Science, Scott Crabtree empowers individuals and organizations to apply findings from cutting-edge neuroscience and psychology to boost productivity and happiness at work.