This is a widely used meditation to eliminate stress. This type of meditation is a very ancient one, possibly several thousand years old, and has been taught in countries such as India, Tibet, Sri Lanka and Burma. The same uses concentration in our own breath as a focusing point to keep the mind calm and relaxed. It lasts approximately 20 minutes.

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Sit in a relaxed and comfortable position… Close your eyes and focus your attention in your breathing… See how the air goes in and out slowly, calmed and relaxed.

Now focus your attention in the following three objects: first, on the air going in; second, on the air going out; and third at the place on your face, where the air going in and out, touches your skin, somewhere at the base of your nose and above your upper lip, or at the entrance of your nostrils. When distracting thoughts come into your mind, patiently and calmly, keep bringing your focus back to your breath.

It doesn’t matter how many times your thoughts will wander off, just keep bringing them back to your breath, over and over… Again and again. To help focusing your mind on your breathing, you can take a few intentional and delivered breaths, making them a little heavier than normal, until your thoughts are fully focused on the air going in… On the air going out… And at the point where the air touches your skin.

Continue to focus your attention in your breathing… Remembering to keep your attention on the air going in; on the air going out; and at the place where the air going in and out, touches your skin. To help focusing your mind on your breathing, remember to take a few intentional and delivered breaths, making them a little heavier than normal, while keeping your thoughts focused on the air going in… On the air going out… And at the point where the air touches your skin.

When distracting thoughts come into your mind, patiently and calmly, keep bringing your focus back to your breath… It doesn’t matter how many times your thoughts will wander off, just keep bringing them back to your breathing, over and over… Again and again. This is the end of your 20 minutes Mindfulness Meditation… When you feel ready you can open your eyes and stretch… Or if you prefer, you can continue meditating for as long as you wish, following the instructions given before.

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“The mind is everything. What you think, you become”

Buddha