Meditation to Reduce Stress

Here is a breathing exercise that I do with patients during their office visits. It takes 5 minutes and it's so easy to do. I've had patients who have panic attacks, anxiety issues and even IBS who have had dramatic benefits from doing this exercise daily.

Seated position. Can be done on an office break, etc.
1. Start with a good posture. Have both feet flat on the ground. The lower leg and the thigh are in L shape, and the thigh and torsoe are in another L shape. Feel grounded; feel the chair catching all your weight. Neck is relaxed. Have a soft gaze on the floor in front of you, or, close your eyes.

2. With the inhale, imagine your breath flowing from the bottom of your left foot up through your legs, then your abdomen, then your chest.

3. With the exhale, imagine your breathing flowing from your chest, then your abdomen, then out through the bottom of your right leg.

4. Breathe in through the bottom of your left foot, then out through the bottom of your right foot.