Breathing Mediatation for a busy life

Sit in a quiet place, preferably in nature but a chair inside is good to. If your inside, light a candle and place it in front of you so you can focus your gaze on something and not get distracted. If your outside, pick a focal point or you can just close your eyes either way. Spine straight, shoulders relaxed. Palms on your lap face up, fingers curled. Soften your face, tongue behind your top teeth, teeth parted, lips parted, chin slightly tucked, feet planted on the ground.

Take in a deep inhale, your belly should rise as you inhale and fall as you exhale. just concentrate on the sound of your breath coming in and out of your body. Envision it as positive energy, a golden light coming in through your nostrils and going through your whole body and when you exhale, any negative energy, emotions, feelings comes out of your nostrils and out of your body, until all that is there is positive golden light energy.

If your mind wanders, that's OK, your human. Just notice the thought and put it away for later or forget about it! You may want to pick a mantra. For example, as you breath in you can say, I am exactly where I am meant to be and as you breath out you can say to yourself, Thank you. Practice this for 10 minutes, leading up to longer as you become more at ease with taking time out for yourself. No justifications or excuses necessary, its good for you so just do it.