The Intro: A Guided Breathing Practice For Calm And Presence

This gentle 10-minute guided meditation invites you to slow down, reconnect with your breath, and return to the present moment. With simple breath awareness and calming cues, this practice helps quiet the mind, release tension, and ground you in stillness.

Perfect for beginners or anyone needing a short pause in their day to breathe, reset, and be.

Transcript

Hello dear friend,

At ease with your body and with your mind.

Get comfortable and know that you're about to have a unifying and relaxing experience with yourself.

Slowly bring your awareness to your breathing,

No need to change it,

Just notice.

Feel the air as it enters through your nose and leaves through your mouth.

Inhale,

Let your breath be your anchor,

It is always here,

Always happening in the now.

Each inhale,

Feel your body expand gently and with each exhale,

Let go of tension,

Of thoughts.

Notice how your breath moves your body,

The rise and fall of your chest,

The movement in your belly and let this rhythm ground you.

It's okay if you notice thoughts coming and going,

Or you might have diverted away from the practice,

That is totally fine.

Just gently come back to the moment,

Gently come back to the awareness of your breath.

Imagine the thoughts just like clouds in the sky,

Let them pass,

You can notice them but don't become engaged in them.

As your breath flows in and out,

Begin to notice the space around you,

The feeling and texture of the air on your skin and the sounds that are close to you as well as the ones further away.

You are here,

Present and whole just as you are,

Let everything just be.

Take a moment now to appreciate this time you've given yourself,

A moment of loving kindness and this gesture of self-love and compassion you have shown to yourself.

You have paused in the constant bubbling bubbling that happens in our society and given yourself a space and moment for a breath of stillness.

Thank yourself for being here and letting this opportunity happen,

As you feel the compassion and warm nesting your chest towards yourself,

Rest in this space for a few more quiet breaths.

Fingers your toes gently,

Roll your shoulders,

When you're ready gently open your eyes,

Welcoming yourself back to the world around you,

Carry the calm and presence from the world within you into the rest of your day and thank you for taking time to meditate with me,

El Shaddai.