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Day 2: Breath Awareness

"Day 2" of your 7-day meditation guide


Learn to focus on your breath as a meditation anchor.


  1. Read About Breath Awareness:
  • Breath awareness is a fundamental meditation technique where you focus your attention on your breathing. It helps to calm the mind and center your attention.
  • Benefits include reduced stress, improved concentration, and enhanced mindfulness.
  1. Practice a 10-Minute Guided Breath Awareness Meditation:
  • Find a comfortable sitting position in your meditation space. Sit with your back straight but relaxed, and close your eyes.
  • Start the guided meditation, which focuses on observing your breath. Follow along with the instructions, gently bringing your attention back to your breath whenever it wanders. Here’s a simple script you can follow for your breath awareness meditation:
  • “Sit comfortably with your spine straight and close your eyes. Take a few deep breaths, inhaling through your nose and exhaling through your mouth.
  • Now, allow your breathing to return to its natural rhythm. Notice the sensation of your breath as it enters and leaves your nostrils. Feel the rise and fall of your chest and abdomen.
  • If your mind starts to wander, gently guide your attention back to your breath. You might find it helpful to silently say ‘in’ as you inhale and ‘out’ as you exhale.
  • Continue this practice for 10 minutes, simply observing your breath.”


  1. Note Any Distractions:
  • Reflect on your meditation session. Were there moments when your mind wandered? What kind of distractions did you notice?
  • Write down how you managed to bring your attention back to your breath.
  1. Describe Your Experience:
  • How did focusing on your breath make you feel? Did you notice any changes in your mental state or physical sensations during the meditation?
  • Jot down your observations and any thoughts on how this practice might be beneficial in your daily life.

Tips for Success:

  • Gentle Awareness: When your mind wanders, gently bring it back to your breath without frustration or judgment.
  • Use a Timer: Setting a timer for your meditation can help you stay focused without worrying about the time.
  • Stay Consistent: Aim to practice at the same time each day to build a routine.

By the end of Day 2, you should have a better understanding of how to use breath awareness as an anchor for your meditation practice. This technique will help you develop greater focus and mindfulness, setting a strong foundation for the days ahead.