Meditation is a great way to center yourself when you are struggling with things like addiction, sobriety, depression, anger management, etc. Here is a simple guide on meditation that focuses on your breath. Focusing your breathing is great because it is a constant that can ground us. Throughout your meditation, you may find yourself caught up in thoughts, emotions, sounds. If you find your mind wandering, simply go back again to your next breath.
Sit in a spot that is stable, solid, and comfortable.
Situate Your Legs
If you are sitting on a cushion, cross your legs comfortably in front of you. If you are sitting on a chair, place the bottoms of your feet flat on the floor.
Straighten Your Upper Body
Just make sure you aren’t tense and stiff. Maintain the natural curvature of your spine. The main thing is to make sure you aren’t slouching forward.
Relax Your Arms
With you upper arms parallel to your torso rest your palms on your legs wherever it feels most natural.
Close Your Eyes
Drop your chin a little and close your eyes.
Feel Your Breath
Focus your attention to the physical sensation of breathing: the air moving in your nose and out your mouth, the rising and falling of your chest.
Notice When Your Mind Wanders From Your Breath
It’s not a matter of if, but when your mind wanders, don’t worry. When you notice your mind wandering gently return your attention to your breathing.
When You’re Ready, Open Your Eyes
Take a moment and take in the sights and sounds of your environment. Take inventory of how your body feels right now. Evaluate your thoughts and emotions.
This simple meditation process can be performed whenever you need to take a moment for yourself. A couple of minutes throughout the day of focussing solely on your breathing can be extremely beneficial.