Hi friends! Today I'll guide you through a breathing meditation practice to help you to focus your mind. It can be used to deal with stressful moments, or you can do it before sleep because it calms your vague nerve. It will reduce your heart rate and re-open the communication between your brain and your body.

You can do this meditation sitting down, laying down or walking.

Remember, comfort is key. You can also choose to close your eyes or to keep them open. There is no right or wrong here, what makes sense to you is the best way.

Start by taking a full breath in counting to 2 and a long breath out counting to 4. We are going to double the exhale time.

Inhale through your nose. Exhale through your mouth.

Breath in to the belly. Breathe out relaxing your muscles.

Apply these instructions to bring your full attention to your breath.

Take good care of you!

Manuela

P.S. - I hope this meditation was helpful for you. If you want to know more about mindfulness and meditation, visit my website and discover how I can help you to develop a strong and consistent meditation practice, in order for you to live a more mindful life and achieve greater well-being and happiness.