Health & Fitness
Take A Breath: Rabbi Mark’s 30 Second Meditations
Instruction: For the next thirty seconds, wherever you are, allow your hands to rest in your lap, sit quietly with your eyes closed, and follow your breath. Sit with a dignified posture (spine erect, the crown of your head slightly elevated), while letting your shoulders relax, allowing any tension you may notice in your jaw to release. Take four breaths at a natural pace, neither forcing nor restraining the breath. Simply notice that you are breathing. Follow the breath in, notice when the in-breath turns to out-breath, and follow the breath out. After four breaths, sit for a moment before opening your eyes, and then gently return to what you were doing.