Welcome to the Daily Meditation Podcast. I'm Mary Meckley and I'm a meditation teacher who shares a different meditation technique every single day on the podcast.

Anytime your mind starts to wander when you meditate, pay attention to your breath.

Now this breathing technique is going to be combined with the affirmation from yesterday,

which was, I am enough.

This is an affirmation that we did a few months ago that many of you found to be very powerful.

And I thought it was appropriate to share it in a loneliness meditation series because

when you feel lonely, oftentimes you feel disempowered.

You feel afraid and you have lost confidence many times.

And so I wanted you to feel as though you are enough exactly as you are.

You don't have to wait to reach out to others, to reach out to the world, to feel connected.

You simply are enough just as you are.

So this breathing technique, you're going to inhale through your nose and exhale through

your nose for the technique and as you inhale you're going to do two short

fast inhales and mentally repeat I am enough and it just works out nicely I am enough. And it just works out nicely.

I am enough.

When you breathe through your nose, two short inhales.

And then you're going to hold this breath just for the count of two.

Enough time for you to again mentally repeat I am enough as you pause between

the inhale and exhale and again repeat I am enough to the count of two as you exhale

through your nose so we'll do a couple rounds of

this breathing technique. You can do it for as long as you want, as long as you feel necessary.

Of course, at any time if you feel lightheaded, simply resume your normal breath. I mention this because

...