Mindfulness Based Meditation
Here is one example that asks participants to focus on lengthening the breath at the end of the exhale or the beginning on the inhale.
Breathe out completely.
At the end of the exhale (before you breathe in again) count 1, 2, 3, and 4.
Now breathe in. Before exhaling, count again to 4.
Repeat this several times.
Notice how you feel..
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