By Trafalgar’s Editorial Team
This Content is Reviewed By Kinga Burjan, M.A., R.P.
Hello. My name is Joseph Aslaner. I’m a therapist, Trafalgar Addictions Treatment Center.
Today, I want to walk you through a mindfulness meditation exercise.
Mindfulness is about being focused on the present. The here and now.
We aren’t looking at the future or the past. We’re focusing our awareness on what is going on around us. So I’d like to invite you to begin by taking deep breaths in through your nose and out through your mouth.
Bring your focus to your breath. Paying attention to the cool air coming in and the warm air going out.
Focusing on the feeling of your lungs inflating like a balloon and then deflating. And then on your next out-breath, slowly close your eyes and then allow your breathing to return to its normal rhythm.
When you’ve done this, I want you to bring your focus to your brow. How does it feel? If it’s tight. I want you to let it loose. Just slowly release it.
Then I’d like you to begin slowly moving down the rest of your body. Allowing your muscles to loosen as you breathe.
Down to your jaw, your neck, your shoulders. And the rest of your body. Then after you’ve moved through your body. Slowly loosening your muscles.
I want you to simply count your breaths. And in-breath is one and then out-breath is two. Continue until you get to 10. Then repeat it.
If you notice your mind wandering, that’s okay.
Gently, bring it back. And continue counting your breaths. And now I want you to reacquaint yourself with where you’re sitting.
Feeling your weight in the chair, your arms on your legs. Just feel your surroundings. And whenever you’re ready.
You can open your eyes.
Thank you for participating in this mindful meditation. And I hope you have a great rest of the day.
