Welcome to deep belly breathing.
Find your comfortable position,
Either sitting or lying down,
Warm and cosy.
Place one hand gently on your belly and the other over your heart,
Close your eyes and let the world around you fade away.
This is your time to simply be.
Take a slow deep breath and release your thoughts,
Letting them drift far away.
Bring your awareness to your heart centre and notice a softness there.
Another beautiful breath in and this time take the breath down to your abdomen.
Relax with a deep exhale.
Take another slow deep breath and know that in this moment all is well.
Tune into the present moment.
Gently follow your breathing in and out as you relax and settle in still more.
Just let your shoulders and neck area relax.
Relax your arms,
Back,
Abdomen,
Hips,
Legs and feet.
Relax and breathe.
Breathing is your connection to life and the natural world.
And like all of nature,
It has a beautiful rhythm.
Take a few moments to do nothing more than simply follow the rhythm of your breath and relax.
Notice your breathing.
Pay attention to how you feel.
Take a slow deep breath in through your nose.
And feel the air filling your belly,
Expanding it like a balloon.
Pause for a moment and then exhale gently through your nose,
Noticing how your belly softens and falls.
Let's do that again.
Inhale deeply,
Feeling the rise and exhale feeling the fall.
As you settle into this rhythm,
Allow your breath to flow naturally,
Not forcing or controlling it.
With every inhale,
Imagine you're drawing in calm,
Healing energy.
With every exhale,
Let go of tension.
Releasing anything that is weighing heavily on you.
Feel your belly under your hand,
Rising and falling like gentle waves on a calm shore.
As the breath moves,
Notice the warmth or tingling of energy beneath your hands.
With every inhale,
This energy grows,
Spreading outward like ripples in a pond.
It flows to your chest,
Shoulders,
And arms.
And as you exhale,
It radiates down your spine,
Through your legs,
All the way to your feet.
Now let's slow the breath even more.
So just to breathe in for a count of four,
One,
Two,
Three,
Four.
Pause for a moment and exhale for a count of six,
One,
Two,
Three,
Four,
Five,
Six.
Feel how this slower rhythm softens your body,
Grounding you in the present moment.
Continue in your own time,
This slow nourishing breath.
As you breathe,
Begin to tune into the sensations in your hands.
Notice the connection between your belly and your breath.
With every inhale,
Imagine your hands drawing in life-giving energy.
And with every exhale,
Feel that energy flow deeper into your body,
Bringing peace and relaxation.
Take a moment now to observe how your body feels.
Perhaps you sense a lightness,
A quiet warmth,
Or a deeper stillness.
This is the power of deep belly breathing.
It connects you to your body,
Calms your mind,
And reminds you of the peace that is always within you.
So now let's add a visualization to deepen this experience.
Imagine that with each breath,
You're drawing in a golden light.
See it enter through your nose,
Flow down into your belly,
And expand outward with each inhale.
As you exhale,
This golden light carries away tension,
Leaving you feeling lighter and more at ease.
Stay with this image for a while.
Each breath draws in more of this beautiful light,
Filling your entire body with warmth,
Comfort,
And energy.
It gathers in your hands,
Radiating outward in waves of calm and healing.
Now bring your awareness back to your belly.
Rest in the simple rhythm of your rise and fall,
Feeling grounded,
Calm,
And connected to yourself.
Take a deep breath in through your nose,
Filling your whole body with gratitude for this moment,
And then exhale slowly and completely,
Letting go of any lingering tension.
Now invite a sphere of protective,
Warm,
Golden,
Loving light to be placed all around you,
Your heart,
Your belly,
And this experience too,
So that all the positive healing,
Clearing,
Serene,
And restful benefits will stay with you.
Gently bring your awareness back to your physical surroundings.
Breathe in deeply one last time,
And as you exhale,
Bring your awareness back to the room.
Roll your shoulders if that feels good,
And gently open your eyes and feel awake,
Alert,
And refreshed.
When you feel ready,
Slowly open your eyes,
Bringing this sense of calm and presence with you into your day.
Take your time knowing that you can return to this practice whenever you need to slow down,
Feel,
And simply be.
Namaste,
My friend.
