Small Habit, Steady Breath

Join me for a short grounding meditation to help you refocus, reset, and gain composure through your breath. You will start by building awareness of your natural breathing before moving into a controlled pattern to help calm your nervous system and sharpen your focus. Just like any skill this is a repetition to train your skill and return to the moment without judgement. With this practice you can start to build a habit that you can rely on when it matters most.

Transcript

Find a comfortable seat. Plant your feet on the floor and allow your hands to rest naturally as we take a break and observe our breath. Notice your breath. Don't change it, Just notice it. Where do you feel that inhale? The expansion of your belly? Maybe higher up in your chest? Maybe in your throat? Or do you feel the air as it enters your nostrils? Take note. Is your breath tight or is it easy? Deep or shallow? What is the speed of your breath? Allow your focus to remain on your breath. If any thoughts come to mind, Notice them and let them move past like a leaf blowing by in the wind. Like all of the things that we repeat in life, The more we practice the repetition of allowing those thoughts to pass by, The better we get at it. So be kind to yourself as you let those thoughts come and go. This is just practice, Another repetition. No judgment. It's practice. Now let's change our breath. We're going to aim for an inhale for a count of four. Hold for a count of two. And exhale for a count of six. Allowing our lungs to empty out and enjoying that long exhale to calm our nervous system. Let's sit with that breath count. Four in. Two hold. And six out. For the next minute and a half. And if your mind wanders, Just return to that count of your breath. Take note of how at the start of this practice you were able to listen and follow my voice and still be aware of your breath. Let's slowly invite movement back in, Maybe rolling your neck from side to side or wiggling your toes and fingers. And remember that you can return to this breath awareness any time in your day. If you need a moment, If you're overwhelmed, If you seem busy, You can return to the awareness of your breath. Notice where you feel it expanding on those inhales and enjoying an extra long exhale. Allow it to ground you and return to it as many times today as you need to. Thank you for joining me. Here's to strong roots, Steady growth, And the small habits that can change everything.