Interrupt Anxiety With Gratitude | 10 Minute Guided Breath

Dive into 10 medicinal breaths to break up anxiety instantly with the energy of gratitude. Perfect to start the day or close out the day easily. Reset your nervous system and detoxify the subconscious in just 10 minutes.

Transcript

All right,

Welcome to a gratitude practice,

Gratitude breath.

Find a comfortable posture to sit upright,

Shoulders relaxed back and down,

Closing down your eyes.

This is a very simple practice.

You can come back to this video every morning or any point throughout the day.

You need to just interrupt anxiety with gratitude.

This is here to support you.

The breath is here to support you.

So starting to go internally,

Taking a moment to simply bring awareness to your breath,

Slow down a bit.

Together,

We'll take 10 breaths of gratitude.

We're going to make a gratitude list using our deep breaths.

So first,

Exhaling completely out of the mouth or nose,

Let it all go.

Inhaling fully through the nose into the belly,

Focusing in on one special someone in your life past or present,

Feeling gratitude for them.

Pause,

Softly,

Quietly,

Let it go through the nose,

Release it,

Exhale in.

Inhaling for number two,

Inhaling,

Feeling gratitude for one personality trait of yours that you're so grateful for.

Feel it all over the body,

Feel it in the heart,

Expand the ribs,

Hold at the top.

Softly,

Let it go,

Release it.

Your deep breath in,

Slowing down even more,

Breathing in one thing from your upbringing that you are most grateful for.

Feel it all over the body,

See it in the mind,

Recall that memory or that feeling,

Pausing at the very top of the breath,

Hold.

Release,

Let go,

Softly,

Quietly.

Inhaling number four,

Focusing on your highlight of the day or maybe of the week,

Just a current highlight in your life and it doesn't have to be big,

It could be small.

Feeling awareness to that,

Breathing it in,

Feeling that gratitude,

Covering the whole body,

Maybe even smile into this feeling,

Hold at the top.

Release softly through the nose,

Quietly,

Fully,

Completely.

Halfway through our gratitude list,

Take your time,

Give yourself permission to slow down this next inhale,

Flare your nostrils,

Intake new energy,

Focusing in on gratitude for your body.

Feeling that your body does or looks like that you're so grateful for.

Finding the top of the breath,

Feeling this power and strength in the body,

Hold.

Let it go,

Relax fully.

Number six,

Full breath in,

Using the whole lungs,

Whole diaphragm,

The back even feels like it's expanding,

Breathe in a memory or a moment.

The last time that you laughed,

Smiled really big,

Feeling gratitude for that,

Maybe it even brings in that warm feeling into this space right now.

Breathe it in fully,

Hold at the top.

Let it go softly,

Let it go.

Number seven,

Seventh breath,

We take our time,

We don't rush,

We affirm that we are right where we need to be.

Inhaling gratitude for the space that you're in,

The environment,

Maybe it's your home,

Maybe you're outside,

Wherever you are,

Gratitude for the current space that you're physically in.

Feel it,

Heal it,

Hold and lift at the top of the breath,

Energies up.

Releasing it completely.

Next breath in,

Take your time getting there,

Empty before you feel,

Make space to fully receive this gratitude,

Breathing in,

Focusing on an experience that you've overcome,

A challenge that you've overcome,

That you've made it to this moment to breathe in this breath right now,

Feeling gratitude for that experience,

Hold at the very top.

Maybe you sip in even extra when you think you've found the top.

And release it,

Let it go,

Fully,

Completely.

Seventh breath in,

Deep into the belly,

Abs push out,

Massaging that digestive tract that we're so grateful for,

Inhale and focusing in on an accomplishment that you've made maybe in the last year,

Maybe in the last 10 years,

Just feeling gratitude for a big or small accomplishment you've experienced in this lifetime.

Hold at the top of the breath.

Surrendering,

Letting go,

Finding the bottom of that exhale,

Completely make space for this last breath,

Last thing on our list.

Inhale,

Flare the nostrils,

Intake new energy,

Vitality,

Prana,

And it is enough to be grateful for this breath,

Feeling gratitude for the breath itself,

For life itself,

For this practice in this moment.

Hold,

Feel this energy circulating all around the body.

And the slowest,

Most exaggerated exhale yet,

Feel it all deflate from the diaphragm,

Soften,

Become free of stress,

Zero resistance,

Let go.

You can always come back to these 10 gratitude breaths or throughout the day,

Tap back into this power of the breath,

Of pausing,

Taking time out to interrupt that anxiety,

Those worries with how much abundance and gratitude that also exists at the same time.

Thank you so much for breathing with me today,

Sending you so much love.

Peace.

Reviews

Very relaxing & helped shift the negative emotions

Super calming voice & sweet practice, I did struggle with how far apart the breaths were and found the music a little distracting but overal it was very lovely and uplifting 🌷 thank you

It's amazing how many blessings we find out during this meditation. Thanks!

Absolutely what I needed today.
Will definitely come back to this meditation as an anchor 🙏🏾🙏🏾

I can't hold my breath that long so I did small breathing between, but I loved this! Thank you 🙏☀️🙌

Feeling relaxed, rejuvenated and at peace. Thank you

Loved the concept of 10 breaths of gratitude and 19 different ones. Good concept

Calming, relaxing great software voice. Love the little breathing tricks inbetween

What agreat breath exercise. THANK YOU

Just what I needed. Thank you ❣️

Super simple yet powerful: today I was shedding tears in the middle of the practice because I haven’t been grateful to my body for how strong and supportive it’s been to me.

Thanks 🙏🏽 it was really helpful

Short and sweet and easy to focus for beginners

That was really beautiful! I love with the long breath cycles, even though some of them were for really long. Maybe a little bit too long. Details schmetails though. Also, I would prefer if the affirmations came a little bit sooner in the inhale, so I could linger in the affirmations longer. But not so important.

Really Bice

Will come back to this daily. Grateful practice is so important. I got emotional on breath nine.

Simple and highly effective practice. Love the enthusiasm the narrator generates.

Amazing✨ Thank you so much

Loved it

Thank you. That was a bless!