If you want to calm down or have the feeling that you need to ground yourself, this breathing meditation can help.
Find a quiet place to do this (especially at the beginning). You can lie down, kneel down, sit cross-legged or simply use a chair. This also works wonderfully at your desk or in the office. It can also be helpful to use a timer. This can simply be your mobile phone, which you switch to flight mode for this meditation.
Once you have found a comfortable sitting or lying position, come to rest and relax. First set the timer to 10 minutes. This will seem like an eternity at the beginning …
Now begin to inhale and exhale deeply and consciously. Assign a number to each breath you take. Start with 1 and then simply count upwards. Alternatively, you can also assign a number to each inhalation and exhalation. So in = 1, out = 2, in = 3, and so on. Some people find this easier. If your mind wanders and you forget what the next number is, you start again at 1.If your mind wanders and you forget what the next number is, you start again at 1. So try to keep returning to your breath and think as little as possible. Because thinking prevents you from really being in the here and now. Because thinking always deals with the past or the future, but never with the present.
If counting is not for you, you can also combine inhaling and exhaling with a word or two terms that you repeat like a mantra. This also helps you to stay in the here and now. For example, you can think “here” when you inhale and “now” when you exhale.
No matter what you decide to do, you may find that concentrating on your breath is anything but easy at first. In this case, don’t be frustrated. Because this exercise is not about achieving anything. The more you let go and engage with the exercise, the more you will be able to focus on your breathing and the greater the relaxing effect of this exercise will be over time.
Enjoy!
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