Day 1: Focus on breath meditation guide

14 day mindfulness challenge

A mindfulness meditation challenge focusing on showing up and focusing on breathing:

• Find a quiet and comfortable place where you won’t be disturbed for the next few minutes.
• Set a timer for 5-10 minutes, depending on how much time you have available. Sit comfortably with your back straight, either on a cushion or a chair, and close your eyes or gaze softly at a spot in front of you.
• Take a few deep breaths, and let your body relax with each exhale.
• Begin to focus your attention on your breath as it flows in and out of your body. Notice the sensation of the breath in your nostrils or the rising and falling of your chest or belly.
• When your mind starts to wander (as it inevitably will), gently bring your attention back to your breath without judgment or criticism.
• You may find it helpful to silently repeat the words “inhale” and “exhale” in your mind as you breathe, or to count your breaths up to 10 before starting again.
• Continue to focus on your breath for the duration of the meditation.
• When the timer goes off, take a moment to notice how you feel, and bring that sense of mindfulness and awareness into the rest of your day.

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