Deep Breathing

Group Mindfulness

Experience

Introduction to Group:

"Welcome everyone. Today, we're going to practice a deep breathing exercise. This is a simple but powerful mindfulness technique that helps calm the mind and reduce stress by focusing on our breath. It’s an excellent tool for bringing ourselves fully into the present moment."

Instructions for Leading the Group:

  1. Find a Comfortable Position: "Please find a comfortable seated position, either in your chair or on the floor. Sit with your back straight, but relaxed, and place your hands gently on your lap."

  2. Close Your Eyes: "I invite you now to gently close your eyes or lower your gaze. This will help minimize distractions and make it easier to focus inwardly."

  3. Guide the Breathing: "Let's begin by taking a deep breath in through the nose, slowly counting to four. One, two, three, four. Hold your breath for another count of four. Now, exhale slowly through the mouth for a count of six. One, two, three, four, five, six. Let’s repeat this cycle together."

  4. Focus on the Physical Sensations: "As you continue to breathe deeply, try to focus on the physical sensations of the air entering through your nostrils, filling up your chest and belly, and then slowly leaving as you exhale. Notice each sensation associated with your breathing."

  5. Lead a Few Cycles: "We’ll continue this breathing pattern for a few minutes. Remember to keep your focus on the count and the sensations of your breath. If your mind starts to wander, that’s okay. Simply acknowledge it and gently bring your attention back to your breathing."

  6. Return Attention to the Room: "Now, let your breathing return to its natural rhythm. Take a moment to notice how you feel. Observe any changes in your mind or emotions."

  7. Open Your Eyes: "When you feel ready, I invite you to slowly open your eyes or lift your gaze. Take a moment to adjust to the light and the room around you."

"Thank you for participating in this mindfulness exercise. I encourage you to use this technique anytime you feel stressed or need to refocus during the day."

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