Breath Practice To Center Yourself

Take a moment to pause and reconnect with yourself in this short, guided breath meditation inspired by the Viniyoga approach. In just six minutes, you’ll learn how to use your breath to create calm, release tension and feel grounded. Perfect for starting your day, resetting during a busy schedule or unwinding in the evening. Whether you’re new to meditation or experienced, this practice is simple, effective and accessible for everyone.

Transcript

Hello and welcome to this short centering practice.

My name is Kate and I'm here to guide you through a simple breath-focused meditation inspired by the Vinaya Yoga approach.

This practice is perfect for grounding yourself whether you're starting your day or taking a pause in the middle of a busy one.

So take a few moments and find a comfortable position,

Either sitting tall or lying down.

Now take a moment to close your eyes if that's comfortable for you or simply soften your gaze.

Begin to notice your body.

Feel the points of contact.

Maybe your feet on the ground,

Your seat on the chair or your back supported by the floor.

Take a deep inhale through your nose if you can.

And as you exhale,

Allow your shoulders to relax,

Your jaw to soften and your hands to rest gently.

Now move your awareness to your breath.

Don't try and change it.

Simply notice it.

Feel the rhythm,

The temperature and maybe just the way it moves through your body.

If it's comfortable,

We're going to try and deepen the breath slightly,

But always keeping the rhythm smooth and steady.

So when you feel ready,

Inhale deeply for a count of four.

Pause at the top of the breath and see if you can exhale for a count of six.

Continue at your own pace,

Inhaling for four and exhaling for six.

If at any point the breath is uncomfortable,

Simply let go of the practice and let the breath be free.

If you feel your mind wandering,

That's okay.

Gently bring your focus back to the rhythm of your breath,

Inhaling to create space for four,

Exhaling to ground for six.

Now let go of the counting and return to your natural breath.

Notice how you feel.

Maybe there's a little more ease or clarity.

Take one final deep breath in,

Hold it at the top for a moment and then gently sigh it out.

When you feel ready,

Gently wiggle your toes and your fingers.

If your eyes are closed,

Slowly open them and take in the space around you.

Thank you for sharing this practice with me.

Enjoy the rest of your day.