Breathing In & Out: A Simple Practice For Calm And Clarity

This meditation focuses on the simplicity of breath, just breathing in and out. As you centre your attention on your inhale and exhale, you’ll find a rhythm that brings peace and grounding. Perfect for beginners, this practice helps you return to the present moment and quiet the mind. Let go of distractions and reconnect with your body, your breath, and your own sense of calm. Ideal for moments when you need to slow down and reset.

Transcript

This is the time to silence your phone,

Turn off any notifications,

And just disconnecting from anything that you might be connected to.

Getting comfortable into a position that just feels good for you and your body,

Taking this moment paying attention to you,

The most important person in your world.

Start by closing your eyes and taking a few deep breaths in and out through your nose,

Holding at the top,

And as you exhale,

Let everything go.

Find the rhythm of the breath right for you,

Out through the nose.

Notice the edges of your eyes and let them melt,

Allow your jaw to be slightly open.

Drop your shoulders,

Taking the next few minutes and keep coming back to repeating in on the in-breath and notice when your thoughts arise,

Which they will.

Come back to your breath and repeating in,

Just keep coming back home.

And as you notice any distractions,

Come right back to the breath.

Distractions are your opportunity to come back in,

Repeating in-breath and out on the out-breath.

My voice will be silent for a moment.

You will slowly bring your attention to your feet,

Rotate your ankles,

Your legs,

And into your body.

Up and across your shoulders and down your arms and into your hands as you open and close them.

And traveling up your throat,

As the edges of your mouth lift up.

And bring your attention to rest behind your eyelids.

On your next exhalation,

Your eyes open slowly.

A smile washes across your face,

Sending yourself the message of love and gratitude.

For this time.