Day 4: Focus on Your Breathing

[Greeting]

Thank you for returning to the Meditation and Mindfulness Challenge. We are so happy 
to have you here back for day 4! Today is the first day of an actual meditation practice, 
so of course we are starting with your breathing.

Breathing is at the core of every meditation practice you will do, so it is vital that we start 
here. When you only have a few minutes, need to relax, or want to center yourself, you 
can always just go back to your breathing and you will enter a type of meditative state.


A Quick Meditative Breathing Exercise

There are many ways to do breathing exercises for the purpose of meditation, but today 
we are going to simply focus on your breaths, without having to use a specific technique 
or meditation. This alone can help you on your journey. 

Inhale Deeply

Get into a comfortable position without any distractions, and take a big inhale of breath. 
Hold it for a few seconds, be in a mindful state while you hold your breath, then slowly 
exhale. 

Release as You Exhale

If you have any stress, fears, or anxious thoughts, make a point to release them as you 
exhale. Every time you inhale, you focus on your thoughts and emotions, then you 
exhale them out as a way to release them and let them go. 

Continue this simple breathing practice for a few minutes and see how you feel.

The beauty of this exercise is that it can be done anywhere, anytime. Just a few minutes 
of this meditative breathing technique can help you feel more relaxed and mindful. So, 
why not give it a try? Your mind and body will thank you!
Today in the Workbook: Journal about your experience with breathing for mindfulness 
and meditation in today’s workbook.

Learn More: Looking for more tips and suggestions about breathing for meditation? 
Learn all the benefits of meditative breathing with today’s new blog post.

[Sign Off]

