A Nine Breath Meditation is useful when we need to lower our stress levels but only have a minute, such as before a meeting at work or exam at school.
Begin by sitting in a comfortable position, closing your eyes and becoming aware of your breath as we do in longer meditations. You will take nine deep breaths.
On the first exhale, allow the muscles of your face and jaw to soften and relax.
On the second exhale, allow the muscles of your neck, shoulders and arms to soften and relax.
On the third exhale, allow the muscles of your entire back to soften and relax.
On the fourth exhale, allow the muscles of your chest and belly to soften and relax.
On the fifth exhale, allow the muscles of your legs and feet to soften and relax.
On the sixth exhale, become aware of your entire body and allow any remaining tension to soften and relax.
On the seventh exhale, maintain your awareness of your entire body as it continues to soften and relax.
On the eighth exhale, become aware of your mind as it becomes calm and relaxed.
On the ninth exhale, allow yourself to smile.
When you are ready, open your eyes.
© 2014, Jeremy Liebbe. All rights reserved.
