Brief Deep Breathing Without Intro

This is a brief Deep Breathing Meditation that can be used by individuals and/or in therapy sessions. Deep Breathing is used in several Evidenced-Based Practices such as Cognitive Behavioral Therapy, Dialectical Behavioral Therapy, and Mindfulness Based Stressed Reduction. Deep breathing slows the brain and physiological response including the parasympathetic system which rules our fight or flight response. Deep breathing can be beneficial for overcoming panic attacks, anxiety, overall stress.

Transcript

Hello,

This is going to be a brief two-minute deep breathing meditation.

Go ahead and get comfortable in a seated position or laying down if you can and let yourself feel supported by your seat.

We'll start the meditation at the ring of the bell.

Go ahead and start just by noticing your breath,

Your natural breathing rhythm,

And allow yourself space to observe.

On your next breath in,

Go ahead and breathe in,

Counting to four.

And then breathe out,

Counting to four.

And the next breath,

Go ahead and breathe in,

Counting to four.

This time when you breathe in,

Breathe in through your nose and imagine white light cleansing and providing oxygen through your body.

And on your breath out,

Imagine toxins and stress coming out in your out breath through your mouth.

Okay,

We're going to do that again.

Go ahead and breathe in through your nose,

Imagining white light moving down through your body,

Providing fresh oxygen and clean air.

And then when you breathe out,

Imagine toxins and stress coming out of your body to be recycled with the earth.

Okay,

So we're going to take another deep breath in,

Counting to four.

And then a deep breath out,

Counting to four.

And on this last breath out,

Imagine all the stress and toxins going out of your body into the earth to be recycled.

And that's it.

I'll go ahead and ring the bell as you slowly wiggle your fingers and toes and come back to the present moment.