Pursed Lip Meditation

Guided meditation with pursed lip breathing.

Meditation can help you manage your breathing, alleviate stress, improve your sleep and mood, and increase your energy levels. And meditating regularly helps you achieve the best results!

Try this exercise for about 5 or 6 minutes at first. As you get more comfortable with pursed lip meditation, you can increase your meditation time for as long as you like. 

1. Lie down with your palms facing up or sit in a comfortable chair with your back well supported. Sit with both feet on the ground, legs uncrossed, and place your hands in your lap.
2. Close your eyes or rest your gaze on a still object in front of you. Begin to breathe slowly and gently—in through your nose and out through your mouth, for about 30 seconds to a minute. 
3. As you breathe gently, purse your lips. Start to make your exhales and inhales a little longer, and exhale through your pursed lips. Continue to breathe slowly and gently for 2 to 3 minutes.
4. Feel your body becoming more relaxed and heavy. Notice the feeling of air filling your lungs.

If outside thoughts or feelings come to you as you are breathing, acknowledge them and then let them go. Bring your awareness and attention back to your breath and body. 

Continue meditating and breathing for as long as you like. 

1. When you’re ready, slowly increase your awareness; take in your surroundings and feel like you are waking up after a restful night’s sleep. Continue to breathe gently and easily.
2. Take a few moments to reflect on how you feel now, compared to before you began meditating.

If it helps you to relax, you can play calming music while you meditate. 

Practicing Meditation in Your Life

You can practice pursed lip meditation anytime: before bed, after waking up, when you’re feeling anxious or stressed, or whenever you have some free time. Try to make it a part of your daily or weekly routine, and you should notice a difference in your physical and mental well-being.