Learn to Meditate - Day 1
- Simon Jones DipBSoM
- Jan 12
- 3 min read
The 5-Minute Start. A Simple Breath Awareness Meditation
Learn to Meditate Course Navigation: Day 0 | Welcome - Start Here
Day 5 | Unlock Your Creative Mind - Open Monitoring Meditation Day 6 | Connect With Clarity - Loving Kindness Meditation
An Important Note on Your Wellbeing:
Meditation can be a powerful tool for building resilience and managing stress, and it is a complementary therapy. It is not a substitute for professional medical advice. If you are experiencing symptoms of anxiety, depression, or any other health concern, you should always consult your doctor or a qualified healthcare provider. See our full Medical Disclaimer for more information. By engaging with our content you accept our medical disclaimer and confirm that you are not under treatment for pre-existing conditions, or have permission from your care provider to engage with them. Do not listen to the guided audio meditations when driving or operating heavy machinery, it is not safe to do so.
Your First Meditation is a Simple Breath Awareness Practice
Its purpose is to establish your breath as a simple, reliable "anchor" for your attention. The benefit is that it trains your focus and begins to calm the nervous system, all without needing to 'silence' your mind. You can listen to the meditation through the player below, or download it to your device.
1. What It Does (The Performance Benefit)
Simple Breath Awareness is a foundational exercise for mental control. It acts as a stabiliser for the mind.
It anchors your attention: It moves your focus from the "time travel" of the mind (worrying about the future or ruminating on the past) to the present moment.
It regulates your energy: Breathing meditation is a unique tool that can be both "calming and energising," helping to level out peaks of stress or troughs of fatigue.
It interrupts the "Stress Loop": It provides a manual override for your nervous system, helping to alleviate stress-related symptoms ranging from anxiety to digestive issues.
2. How & Why It Works (The Mechanics)
This isn't magic; it is biology. The breath is the only part of your Autonomic Nervous System (the system that controls heart rate, digestion, etc.) that you can consciously control. This makes it your "remote control" for the brain.
The "Brake Pedal" Effect: When you consciously slow your breathing and focus on it, you send a signal to the brain that you are safe. This shifts your body from the Sympathetic Nervous System (Fight or Flight) to the Parasympathetic Nervous System (Rest and Digest).
The "Anchor" Principle: The mind has a "Default Mode Network" which is active when we are distracted (mind-wandering). By giving the brain a single, neutral task (watching the breath), you dampen this network. You aren't just "watching air"; you are training your brain's ability to sustain attention on a single variable.
3. Tips for Your First Meditation
The biggest barrier to starting is the feeling that you are "doing it wrong." Use these tips to set the right expectations:
The "Empty Mind" Myth: Don't try to "clear your mind." It is impossible. Your brain's job is to think. Your goal is simply to notice that you are thinking, and then return to the breath.
The "Rep" is the Return: Every time your mind wanders (and it will), and you choose to bring it back to the breath, you have completed one "rep" for your Pre-frontal Cortex. A wandering mind isn't a failure; it's the gym equipment.
Comfort Over Posture: You don't need to sit cross-legged. Sit on a chair with your feet flat on the floor. Keep your spine straight to stay alert, but ensure your body is relaxed.
No "Shoulds": As per our guidance, don't try to force your breath into a specific rhythm. You don't need to breathe deeply or slowly. Just observe the breath exactly as it is, shallow, deep, fast, or slow. Let the body breathe itself.
Download Your Meditation:
MP3 download. Hosted on the klarosity website, Download to your device. Enjoy the meditation and we’ll see you tomorrow.
Download MP3: Simple Breath Awareness Meditation
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