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Your breath is a wonderful tool for relaxation and it is free. It is said that when the breath is steady the mind is calm. The next time you are feeling rushed or stressed over some situation try this exercise; better yet, try this exercise for 21 days and notice how you change your overall attitude in life. Take about 10 minutes for yourself, go somewhere where you can have some quite time. Now get in a comfortable relaxed position. Allow yourself to take this time to focus on relaxation and rejuvenation. Close your eyes. Now with your inner gaze focus on the heart – lung area of your body and begin to slow your breath down. Allow your breath to slow down. Now begin to breathe in for a count of 3, lightly hold for a count of 3, and exhale slowly all the way out for a count of 3. Allow yourself to breathe all the way into your stomach-abdomen area. Do this 5 or 6 times. Now allow your breath to go back to its natural rhythm and simply watch your breath. Notice how you feel. Focus on each inhalation and each exhalation. If any thoughts come in your mind, simply bring your focus back to your breath. Now see how much more calm and relaxed your are. You can now decide to live in a relaxed and healthy way, And, like anything else practice makes perfect.
Focused Meditation
Take 10-15 minutes for yourself.
Allow yourself to sit or lie down in a comfortable relaxed position.
Close your eyes.
Focus your inner vision on the heart-lung area of your body and just notice your breath.
Notice how you are breathing.
Notice how you are feeling.
Allow yourself to breathe a little deeper, letting the exhalation be a little longer that the inhalation.
Make sure as you are breathing now more slowly that you are relaxing the muscles in your head, neck and shoulders.
Breathe slowing in a relaxed manner, without tensing your muscles or trying to force yourself to breathe deeper.
Now, begin to breathe in for the count of three, lightly hold for a count of three, and breathe out for a count of three.
And one more time breathe in for a count of three, lightly hold for a count of three, and breathe out for a count of three.
As you are now feeling more relaxed, allow your breath to go into its own natural rhythmic pattern.
Allow each inhalation to bring in peace, calm and relaxation, and allow each exhalation to release tension and stress.
Notice how you are calm, center and focused inside
From this state, bring your awareness to the top of your head and just notice how you feel.
From this detached, calm and centered state you can begin your day, or relax your mind to end your day with peace and clarity.