Sunrise Beginner 15-minute Breathing Meditation by the Mediterranean Sea

 “Practicing thus becomes more about questioning than performing or having answers; it’s more about being a little unsure. And that is what living life in the moment is all about, this willingness to be unsure and to step out anyway.”

– Judith Hanson Lasater

Join us for a sunrise beginner’s 15-minute meditation by the Mediterranean Sea as we continue to focus on our breath and the healing benefits.  

Today’s Focus

  • Finding your breath.
  • Bring your attention to you body and notice if you feel any sensations (hot, cold, pressure or tightness).
  • Take note of any sensations and let them be.
  • Come back to your breath and focus on each full inhalation and each full exhalation.  
  • If you find your mind wondering come back to your breath and release the thought from your mind.  
  • Keep returning back to each breath to help you stay focused and centered.  
  • Your mind will want to wonder, but you have the power to redirect the attention back to a single action which is your breath.  
  • Keep practicing daily to help you feel the health benefits. 

Health Benefits [5]

  • Reduced stress
  • Decreased anxiety levels and anxiety related mental health issues 
  • Promotes emotional health by reducing depression symptoms and a positive outlook on life
  • Enhanced self awareness 
  • Lengthened attention span and improved concentration 
  • Reduced age-related memory loss
  • Increased compassion toward yourself and others
  • Recovery from addiction, lose weight and redirect other unwanted habits
  • Improved sleep
  • Helps diminish the perception of pain in the brain
  • Decreased blood pressure levels aiding in reducing extra strain on the heart and arteries preventing heart disease


  • Carve out ten minutes in your busy day to be still and start the process of selfcare.  
  • Turn off or mute any electronic devices to help you be still, such as your smartphones, computers, Apple watch, etc.
  • Find a comfortable space for yourself either seated or in a supine position such as savasana pose.
  • Place one hand over your heart and the other hand near your belly button OR rest both arms down by your side.  The key is find a comfortable position for yourself.  
  • Close your eyes.  On each inhalation and exhalation breathe in and out through your nose to help activate your parasympathetic nervous system (rest and digest).
  •  After the ten-minutes slowly open your eyes and wiggle your toes before returning back to your day.  
  • Scan your body from your toes traveling up the ankles, knees, hips, spine, wrist, elbows, shoulders, neck, and jaw until you arrive at the top of your skull.  Notice if your breath pattern has shifted and how body feels post meditation session.  Imagine how your body and mind would feel if you kept up this daily meditation practice.   

Let’s get started.  Find your way to a comfortable position. 

We hope you enjoyed this beginner’s guide to starting a daily meditation practice.  We have additional blog post specific to pilates, pre/post natal, bone building for osteoporosis/osteopenia, mindful meditation, restorative yoga therapy, partner and endurance training.  We believe in treating the whole person with a holistic approach and blend our knowledge and training of movement, nutrition, massage therapy and traditional chinese medicine.  

We love teaching mindful movement and are here to support you in your journey. We offer online remote training from anywhere in the world. Contact us today to get started and learn to move with less pain and greater ease. We look forward to partnering with you and answering your movement questions and/or concerns.   

Assumption of the Risk: By attempting any of the exercises, you do so at your own risk.  We make no representations, guarantees or warranties that the information or exercises on this blog are appropriate for you or will result in improvements of your medical condition or function.  

Not medical advice or physical therapy.  This content is intended to provide information and instructions on general exercises that may help increase strength, mobility, and function for specific areas of the body.  It is not intended to be a substitute for obtaining a medical diagnosis or medical or physical therapy advice from a qualified licensed provider.  You should seek medical advice from a qualified physician or physical therapist before trying any of the exercises or self-treatment suggestions on this blog, particularly if your pain is from a traumatic injury or event. 


  1. BAI, Z., CHANG, J., CHEN, C., YANG, K. and CHI, I., 2015. Investigating the effect of transcendental meditation on blood pressure: a systematic review and meta-analysis. . J Hum Hypertens., 29(11), pp. 653-62.

  2. KOIKE, M.K. and CARDOSO, R., 2014. Meditation can produce beneficial effects to prevent cardiovascular disease. . 18(3), pp. 137-43.

  3. MARTIRES, J. and ZEIDLER, M., 2015. The value of mindfulness meditation in the treatment of insomnia. . Curr Opin Pulm Med., 21(6),.

  4. OLEX, S., NEWBERG, A. and FIGUEREDO, V.M., 2013. Meditation: should a cardiologist care? Int J Cardiol., 168(3), pp. 1805-10.

  5. THORPE, M., July 5, 2017-last update, 12 Science-Based Benefits of Meditation. 

  6. ZEIDAN, F., MARTUCCI, K.T., KRAFT, R.A., GORDON, N.S., MCHAFFIE, J.G. and COGHILL, R.C., 2011. Brain Mechanisms Supporting the Modulation of Pain by Mindfulness Meditation. The Journal of neuroscience : the official journal of the Society for Neuroscience, 31(14), pp. 5540-5548.