Breath And Meditation For Release

In this 10-minute meditation, we’ll begin with the calming 4-7-8 breath technique to ground the body and settle the nervous system. From there, we’ll move into a gentle body scan, bringing awareness to areas where you may be holding tension, stress, or emotions like anger or resentment. Through focused breathing and visualization, you’ll be invited to release what no longer serves you—creating space for alignment with the person you are becoming.

This practice is a moment of self-compassion and empowerment, allowing you to let go and move forward with clarity.

Transcript

Hi, This is Heidi Meyer with Restorative Excavation Wellness. This is week 5 of our six-week program Journey Within. This week we're going to talk about release and letting go. Before we get started, Let's find a comfortable position, Either seated or lying down. Closing your eyes and taking a deep breath in through your nose, Exhaling slowly through your mouth. Let's really set ourselves into this present moment. Continuing with slow, Deep breaths, Bringing your awareness to your spine. Imagine a straight line of energy running along your spine from your root to your crown, Connecting with each vertebrae, Each chakra. As you breathe, Extend this energy down through your sacrum, Anchoring it into the ground. Imagine it penetrating through each layer of the earth, Reaching all the way to its core. This is your foundation. You are of this earth, Deeply connected and supported. We're going to shift our focus to our breath. We'll be doing a 4-7-8 breathwork technique today. We'll be inhaling for a count of four, Holding for a count of seven, And exhaling slowly for a count of eight. We'll do a total of six rounds. As you breathe, Feel the air fill in your lungs, And with each exhale, Letting go of any tension or stress. The 4-7-8 breath is a powerful tool to settle your nervous system and really ground into your body. To begin, Let's take a deep breath in and fully let go, And then inhale for two, Three, Four. Hold two, Three, Four, Five, Six, Seven. Exhale two, Three, Four, Five, Six, Seven, Eight. Inhale two, Three, Four. Hold two, Three, Four, Five, Six, Seven. Exhale two, Three, Four, Five, Six, Seven, Eight. Inhale two, Three, Four. Hold two, Three, Four, Five, Six, Seven. Exhale two, Three, Four, Five, Six, Seven, Eight. Inhale two, Three, Four. Hold two, Three, Four, Five, Six, Seven. Exhale two, Three, Four, Five, Six, Seven, Eight. Inhale two, Three, Four. Hold two, Three, Four, Five, Six, Seven. Exhale two, Three, Four, Five, Six, Seven, Eight. Inhale two, Three, Four. Hold two, Three, Four, Five, Six, Seven. Exhale two, Three, Four, Five, Six, Seven, Eight. Returning now to your normal breath with your body grounded, Your breath steady. Let's just take a moment here to check in with our physical selves, Bringing your awareness to any areas that feel tight, Tense, Constricted. Just noticing if there's any tension in your shoulders, Maybe your jaw or your lower back, Allowing these sensations to be present without judgment, Without trying to change them. Gently acknowledging them and asking, Okay, Do I need to hold on to this tension or can I let it go? Breathe into these areas, Directing your breath to soften and release. Continuing slow, Deep breaths. Let's check in with our emotional body. Are there any old stories, Patterns, The limiting beliefs that no longer align with who you're becoming? What are you still carrying that no longer serves you? Maybe resentment, Anger, Guilt, Disappointment. Noticing where these feelings live inside of your body. Sending your breath to those areas and allowing yourself to decide if it's time to release these. Take a moment to exhale. Imagine sending these burdens down into the earth, Grounding and letting them go, Letting Mother Earth repurpose this energy. Visualize these feelings dissipating, Like smoke rising into the sky, Leaving you lighter and freer. As we release what's no longer serving us, Let's affirm our commitment to stepping into the next chapter of our lives with clarity and intention. Repeating these affirmations silently or loud to yourself. I am worthy of release and transformation. I trust the process of letting go. I'm ready to create space for new growth. Breathe deeply and let these affirmations sink in as you continue to release. Taking a few more deep breaths, Connecting fully with this present moment. Feeling the support of the earth beneath you and the expansive sky above you. Gently starting to bring movement back into your body, Wiggling your fingers and your toes, Stretching, Taking a big good morning stretch. When you're ready, Slowly opening your eyes and carrying this sense of release and lightness with you as you step back into your day. Thank you for practicing with me.