Mindfulness Meditation: Following Your Breath

Mindfulness Meditation: Following Your Breath

Mindfulness Meditation: An Introduction

We live in a society of overwhelm.  It's no wonder there is so much stress–we are so busy that we don't even have time to think, let alone ‘live'. 

Wendy and I were recently in a fine dining restaurant and to my surprise, beside us a good looking young couple sat across from each other and both of them texted until the meal was served. No chatting, no loving looks. They were too busy for that. And, I might add, they both looked stressed. A sign of the times, I guess.

[featured-image single_newwindow=”false”]Life is busy and chaotic. Our lives are filled with overload. It's one of the top complaints I get from coaching clients who are desperately trying to remove this block.

Well. There's good news. One of the very best techniques for ‘quieting your mind' is Mindfulness Meditation. It's extremely easy to do, works extremely well (and quickly) and is incredibly refreshing. My clients love it and I know you will too.

Follow Your Breath

How easy is it? Well, if you are reading this I'm assuming that you are breathing, here's all you need to do: follow your breath.

Imagine you can see your breath–like when it's cold outside. Simply stop what you are doing, close your eyes and imagine you can see your breath going in through your nose and down into your lungs.

When you exhale, imagine you can see your breath leaving through your mouth.

You don't need to slow your breathing or take deep breaths. All you need to do is… breathe. Follow your breath in, and then follow it out.

It's easy. You simply pay attention to your breathing, and nothing else.

In essence, you are concentrating on you and life itself, aren't you?

Try it. It works very well. Do this relaxing exercise any time you feel overwhelm. It's easy to do, and you'll enjoy how relaxed and refreshed you'll feel doing it.

Want to hear more? Would you like to learn a few more “tricks” that will make this work even better and be even more beneficial to you? If so, check out part two here. 

By |2018-05-03T10:15:24+00:00March 23rd, 2014|Meditation|75 Comments

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75 Comments

  1. Robin March 24, 2014 at 5:38 am - Reply

    Blair,

    I am really struggling right now and any pointers on destressing and finding my inner peace would be most helpful.

    Thank you for everything you do!
    Robin

    • Joanne Barthel June 14, 2014 at 7:35 pm - Reply

      Bill

  2. Shari Morningstar March 24, 2014 at 5:41 am - Reply

    I always look forward to messages from you, Blair! I tried this…and it does work!

  3. Bonnie Parsons March 24, 2014 at 5:43 am - Reply

    thank you……..I’m going to try this!

  4. Shannon March 24, 2014 at 5:43 am - Reply

    This seems easy enough to try, I have been wanting to learn how to meditate properly to clear my poor busy mind for a while and I can’t seem to get it.

    Thanks Blair, Will let you know if it works.

    Shannon

  5. Susan Turner March 24, 2014 at 5:48 am - Reply

    Hi Blair, yes I would like a few more tricks re mindfulness meditation. I definitely would benefit from a de-stressor. Thanks!

  6. Patty Mellowship March 24, 2014 at 5:51 am - Reply

    Thank you….I was feeling anxious this morning, that helped to mellow things out. Peace to you. 🙂

  7. lyn March 24, 2014 at 6:07 am - Reply

    Breathing techniques are taught by many different disciplines and effective.

  8. Patricia March 24, 2014 at 6:23 am - Reply

    I’ve been doing this for years and yes it does work. Thanks for the reminder.

  9. Mollie Mihalik March 24, 2014 at 6:24 am - Reply

    Yes, I would like to learn more tips!

  10. Karen Feinberg March 24, 2014 at 6:26 am - Reply

    It helps & I find it relaxing also

  11. Jan March 24, 2014 at 6:36 am - Reply

    I have tried to quiet my mind but it is hard. I constantly have other thoughts popping in. It is hard to think of nothing. This is a good method and it works. Thank you.

  12. vonnie Krantz March 24, 2014 at 6:41 am - Reply

    Loved the breathing technique I will be using it often, my husband often says that I would stress if I didn’t have something to stress about and he is right I would. I would love to learn more techniques for sure.

  13. Faith Robert March 24, 2014 at 6:43 am - Reply

    I did feel more relaxed. Thank you. I would like to learn more tricks on relaxation.

  14. PatN March 24, 2014 at 6:43 am - Reply

    Want to hear more? Yes, please. Thank you, Blair, for all you do.

  15. Vonnie Krantz March 24, 2014 at 6:46 am - Reply

    I loved using the breathing treat and will use it often, my husband always says I would get stressed out if I didn’t have something to stress about and he is right I would. I would live to learn more tricks to make this work even better.
    Thanks Lavon Krantz

  16. rosemary March 24, 2014 at 6:56 am - Reply

    Hi ok but how can u make it work in something easily

  17. Meg March 24, 2014 at 6:59 am - Reply

    Yes, please!

  18. patsy March 24, 2014 at 7:12 am - Reply

    thank you for this,it sounds so easy,im going to try it.
    thank you
    patsy
    illinois

  19. Susan March 24, 2014 at 7:51 am - Reply

    This sounds simple enough. I will try it.

  20. Denise March 24, 2014 at 8:01 am - Reply

    Thank you, Blair for that suggestion! It’s just what I need right now!!!!

  21. Barbara Colianno March 24, 2014 at 8:03 am - Reply

    Love this exercise it really works more pointers please thanks Blair for sharing this.

  22. Stephanie W March 24, 2014 at 8:34 am - Reply

    I really needed this !!! My stress level is off the charts !!! Thank you for your kindness and all the sharing that you give. Love & Light..

  23. Lisa March 24, 2014 at 8:56 am - Reply

    Thanks Blair! It really helps mellow me out! Yes, more tips please!

  24. Maria Tyo March 24, 2014 at 9:15 am - Reply

    Stressed out! I’ve got alot of big things going on in my life and am on medication for stress. Bad Karma must be staying with me for a long while. Relaxation! What is that? Sometimes I feel like I want to leave this world!

  25. Paulette March 24, 2014 at 9:26 am - Reply

    As our world becomes an increasingly stressful place to live it is wonderful to have soothing tools to unwind. Thank you so much for this one and … Y-E-S … I would be interested in learning more

  26. jenniffer March 24, 2014 at 9:26 am - Reply

    I like this the way you describe doing it Blair, a lot of breathing meditations you read about ask you not to visualize, but i find its more difficult for me to experience things or learn a thing if i am unable to utilize more than one of my senses. Is that something other people have trouble with too? I would like to learn more. Thanks.

  27. jacqui March 24, 2014 at 9:44 am - Reply

    I was introduced to this exercise many years ago but would love to learn some more tricks please.

  28. Barbara March 24, 2014 at 11:41 am - Reply

    Oh wow, thanks your simple tip came when I needed it most. Of course we would appreciate anything that helps us to access mental peace. Thanks and blessings to you both.

  29. Randy Kemp March 24, 2014 at 12:09 pm - Reply

    It comes from a book by ABC news anchor Dan Harris called Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works–A True Story. It’s found on Amazon.

    What’s the answer? It’s actually a simple meditation technique – sit still and follow the breath. But this is actually a technique followed in the Zen and Insight Meditation Buddhist approaches.

    To tell the truth, the book The Relaxation Response Mass Market Paperback
    by Herbert Benson and Miriam Z. Klipper, had a similar technique about twenty-five years ago. It can be found on Amazon. But I think the Harvard Medical school writer does add focus on a simple English phase.

  30. norah March 24, 2014 at 12:13 pm - Reply

    Will try this it sounds perfect for me, too many distractions at he moment/

    Thanks Blair

    Norah

  31. Tammy March 24, 2014 at 1:00 pm - Reply

    Thank you very much for sharing Blair. It is relaxing!

    Tammy

  32. Kevina March 24, 2014 at 1:17 pm - Reply

    Thank you for this tip!! I will be trying it for sure!

  33. Autumn March 24, 2014 at 1:45 pm - Reply

    I always love your tips. Keep em coming!

  34. Mary March 24, 2014 at 2:06 pm - Reply

    I have a student in PE who gets really angry and frustrated. I am going to try this with him and see if it makes a difference when he loses it.

  35. Harold / New Zealand March 24, 2014 at 2:08 pm - Reply

    Tried it – fell asleep?

  36. Diana March 24, 2014 at 2:21 pm - Reply

    This is how I fall asleep every night…focusing on my breath

  37. Shirley Frear March 24, 2014 at 2:27 pm - Reply

    Hiya Blair
    This tip is fabulous, started doing it as I was reading your message and by the end, I was cool, calm and collected. Love love it, thankyou so much xx

  38. Lena March 24, 2014 at 2:32 pm - Reply

    Thank you…
    Blessings to you and Wendy and all that pertains to you!
    Lena

  39. Fran A March 24, 2014 at 3:25 pm - Reply

    This method of relaxing and de-stressing really does work, quite well and fast!
    Thanks Blair for bringing it back to the forefront again to remind people how simple it can be to recenter yourself in a quiet place inside!

  40. Jody Harris March 24, 2014 at 4:28 pm - Reply

    I do some kind of meditation exercise every nite to try and quite my mind . It’s my favorite time of my day. It’s when I communicate with my spirit guides also. I try to do it every nite also. There are certain meditations I use for this and they work perfectly. And I also use certain breathing exercises like this one you describe especially when I’m stressed and overwhelmed. I looked forward to your emails and your teachings Blair I have so much to learn and I’m having alot of fun doing so. Thanks for all you do. Keep all your emails coming please 😉 Jody Harris

  41. Amanda March 24, 2014 at 4:36 pm - Reply

    Just what I needed, trying to be in the moment more and more…

  42. Cayce March 24, 2014 at 4:37 pm - Reply

    Yes..I would love to hear more about the “trick” you have in store for us…Namaste..Love and Light

  43. Chatty Kathy March 24, 2014 at 4:55 pm - Reply

    Lots of stress at the moment. . . .I’ll probably fall asleep like Harold in New Zealand!!!! I love your advice and appreciate it any time I can get it!!

  44. Ruth Parker March 24, 2014 at 5:39 pm - Reply

    Thank you… this actually works!!! I can feel my energy lifting. Yep, breath, IS life. this can be done, anywhere @ any time; thank you.

  45. Voleta Karel March 24, 2014 at 5:49 pm - Reply

    I tried this and it really does work.Thank you Blaire.

  46. Valerie March 24, 2014 at 5:53 pm - Reply

    Hi Blair, This is what i do whenever i feel stressed, it always helps. Your messages are always very helpful and i look forward to them always.

    Thank you so much for all that you do.
    Blessings,
    Valerie

  47. Linda March 24, 2014 at 6:37 pm - Reply

    Thank you Blair….I Love all the advise you give. I am going to try this, as I often have problems with being stressed. When I try to meditate, I am interrupted by various things…sometimes just thoughts.
    Bless you for your advise & trying to help everyone. You are greatly appreciated. 🙂

  48. Rita March 24, 2014 at 8:42 pm - Reply

    This really works and also helps lower my blood pressure. Thank you ,Blair!

  49. Rita March 24, 2014 at 8:45 pm - Reply

    Really works and also helps lower my blood pressure. Thank you Blair!

  50. Sandi March 24, 2014 at 10:00 pm - Reply

    A timely reminder to keep it simple. Grateful.

  51. Kathy Brian March 25, 2014 at 1:23 am - Reply

    Blair, I know this doesn’t have to do with this but I was wondering if you would come to Baton Rouge.i would love to see you .you have help a lot of people.

  52. Jenny March 25, 2014 at 6:13 am - Reply

    Loving your tips

  53. Cathy March 25, 2014 at 9:20 am - Reply

    I am wondering if doing this will help me relax and be able to channel my loved ones. I have a very hard time with the outside noises. I will try it thank you.

  54. Suzanne March 25, 2014 at 12:19 pm - Reply

    Thanks for sharing Blair, I need all the help I can get with finding inner peace, organizing my daily overload on my mind and learning to meditate….thanks for all you do!!

  55. Cindy March 25, 2014 at 12:38 pm - Reply

    So simple, so effective.. thank you.

  56. charlene balson March 25, 2014 at 1:25 pm - Reply

    Thank you for the info, I will do this ….blessings to you ,and have a great day !!!!!

  57. Pamela March 25, 2014 at 4:24 pm - Reply

    Quieting my mind is very very difficult, and could be because I have ADD. Many thoughts run through my mind at one time. I like your tip of closing your eyes and concentrating on following your breath in and out. That does help quiet my mind for a few minutes. I’m hoping with practice the quiet time will grow longer. I’ve wanted to be able to meditate for quite some time now, but it doesn’t last long for me.
    I would love to learn more of your tips regarding quieting the mind.
    Thanks Blair!

  58. Belinda March 26, 2014 at 12:24 am - Reply

    All I can say is yes please to mindfulness meditation

  59. Brenda March 26, 2014 at 4:00 am - Reply

    I am going to start using this technique. Thank you. I would definitely like to learn more tricks! My mind is always on overload. Bless you.

  60. castherine March 26, 2014 at 3:58 pm - Reply

    Thank you Blair, this is so true and so relaxing.

  61. ROBIN PIERCE March 28, 2014 at 8:15 am - Reply

    YES IT DOES WORK. THANK YOU.

  62. Debbie March 28, 2014 at 12:33 pm - Reply

    Hi Blair,
    Thank you for the tip. I see more and more people paying more attention to their electronics than to each other which makes me very sad, but we’re all guilty of it.
    Breathing is what we all do and need to pay attention to ourselves more often.
    Thanks so very much.

  63. Debi Jenkins March 29, 2014 at 8:25 am - Reply

    Very interested in more new techniques

  64. Iva Stoneberger March 31, 2014 at 10:51 am - Reply

    I have tried meditation before….but did not seem to get any thing from it…….I tried see my breath and was excited about the results……I closed my eyes and looked for my breath……..As I inhaled I saw small circles they would circle around fast…as I stopped to hold breath they circled slow……as I exhaled the circles would circle fast again……I felt calm. Thank you for the breath meditation……Helped me relax and feel calm.

  65. deb curlette March 31, 2014 at 2:48 pm - Reply

    Blair,
    Your website looks great!
    Best Wishes,
    Deb

  66. miriam samuels July 9, 2015 at 3:17 pm - Reply

    I have suffered from dissociation all my life. I have very much improved. At 85, does the progress continue as long as I live? There are severe setbacks from time to time. Is this the way I will continue to experience this suffering? Do my loved ones understand? We spoke on the phone a long time ago Do you remember? miriam

  67. melody searles July 31, 2015 at 1:57 pm - Reply

    I missed the last one minute of your webinar last evening, you were talking about homework, centering and a new meditative to do. I got ill and had to leave the room, I WROTE BEFORE with no reply. Can you please help me.

    YOur Student
    Melody Searles.

  68. Susan Jaworski September 15, 2015 at 7:56 pm - Reply

    I didn’t get to download the complementary meditation video, there was no No link to it 🙁 however I really enjoyed the program HOW TO CONNECT WITH SPIRIT GUIDES , it was informative. Thank you so much! God Bless you and yours.

  69. CAROLE September 21, 2015 at 7:38 pm - Reply

    Qi Gong is the oldest form of healing. I breathe in a huge white light of protection and healing, I hold for 5 seconds and then imagine sending healing energy to any part of my body. To do effectively, breathe in big breath, hold for five seconds, and then imagine the energy going down your arms, legs and send all the negative energy into the ground out of the bottom of your feet. Also, as you breathe out, hold your tongue at the roof of your mouth. Practice, Practice, Practice and you will find the results astounding. Also, I would also like to add, NEVER UNDERESTIMATE THE POWER OF PRAYER !!! Thank you for all you do, Blair!! Carole

  70. Kelly February 10, 2016 at 12:21 pm - Reply

    Hey Blair how are you?well I hope. I will be receiving a settlement by August so my guides say so I would like to meet with you for a session with you I am buying anew RV and doing a spiritual journey and would like to know where you believe would be the best way to go I already have an idea of my destination but am open. Also I would like to know about myself before this life.

  71. Tamara Single March 17, 2016 at 2:38 pm - Reply

    I will put this to practice tonight. You answered my live question regarding arguing with my teens. I will let ya know if it works :).

  72. Mike allen October 18, 2016 at 9:57 pm - Reply

    My girlfriend took her own life 9/8/16. I miss her so much.I came to bed with my phone,I wasn’t tired,but it was getting late.with my phone in my hand,I fell asleep for a few seconds.during my brief seconds of sleep,I heard a noice,I flipped on the light and saw her laying on the floor looking up at me.i asked her why she was here,you have passed,and commited suicide.she looked up at me and said she was ok,and was going back now.then I woke up with my phone still in my hand.I miss her so much.

  73. Melissa November 19, 2016 at 10:35 am - Reply

    Thank you for all you do! What is the Web address to get on your prayer request list for white light healing?

  74. Evelyn January 18, 2017 at 7:47 pm - Reply

    Thanks so much for everything you do for us ❤

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