Yoga for Beginners Simple Yoga Poses to Calm Your Mind and Strengthen Your Body

MEDITATION

8. Follow the breath as it exits the body, silently saying, “Am.”


9. Observe the breath coming into the body as you silently
   say, “Here.”


10. Follow the breath as it exits the body, silently saying, “Now.”


11. Continue to focus on the breath and the words as you
    repeat the mantra: I am here now.


12. Anytime you notice the mind wandering, come back to
    the breath and whatever word you are on in the mantra.


13. Try to do this for at least five minutes.


14. When you are finished, repeat the full mantra one last
    time and then gently open your eyes.