This meditation is focused on the breath. If your mind starts to wander, bring it back to the breath, to the counting. It offers a quick relaxation and only takes a few minutes.
Held Breath Meditation
Find a comfortable place to sit.
Allow the eyes to close.
Take notice of the natural breath in and out through the nose.
Being to consciously slow the breath until you reach it takes about 4 seconds (4 seconds in, 4 seconds out), smoothly and effortlessly.
Breathe this way for 4 or 5 cycles.
Then slow it farther until they are 6-8 seconds (6-8 seconds in, 6-8 seconds out), settled into an easy rhythm.
Breathe this way for 4 to 5 cycles.
Further slow the breath until they are 10-12 seconds long (10-12 seconds in, 10-12 seconds out), settled into an easy rhythm.
Breathe this way for 4 to 5 cycles.
Held Breath: Upon the next inhalation, inhale until your are comfortably full, then gently hold the breath for as long as you can without anxiety setting in.
Slowly exhale.
Repeat this held breath.
Return to your natural breath for 4 or 5 cycles.
Complete 2 more Held Breath cycles.
Return to your natural breath for 4 to 5 cycles.