Join me for this 4-4 breathing practice.
I recommend if you're able to breathe in and out through your nose but if you prefer you can use your mouth.
Find yourself a comfortable position and close your eyes down.
We're going to do some slow,
Steady breathing.
Take a breath in 2,
3,
4 and out 2,
3,
4.
In 2,
3,
4 and out 2,
3,
4.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Now going at your own pace,
Counting slowly in your mind as you breathe in and gently breathe out,
Counting as you let go.
Feel your body relaxing with each breath,
Shoulders softening,
Letting go.
We're going to take a journey now by using the power of your mind.
Picture yourself standing in a sunlit meadow.
Perhaps you've been to a beautiful meadow before.
You can think back to that memory.
Imagine the golden rays of the sun warming your skin.
It's the perfect temperature for you and you are filled with a sense of peace and a sense of tranquility.
You feel the caress of the breeze as it whispers through the tall grass,
Carrying with it the sweet scent of wildflowers.
With each inhale,
Imagine drawing in the pure energy of the natural world,
Filling your lungs with revitalizing air.
And with each exhale,
Releasing any tension,
Any worries that might be weighing you down.
Breathing in,
Breathing out.
As you take your first step on this mental journey,
Feel the soft air beneath your feet.
You feel grounded in this present moment.
Allow each step to lead you into a deeper state of relaxation.
You feel connected with the beauty that surrounds you.
You notice ahead there's a shimmering stream.
It's waters sparkling in the sunlight like liquid diamonds.
You listen closely and you can hear the gentle murmur of the water as it flows over smooth stones.
Breathing in,
Breathing out.
You feel relaxed here,
Calm,
Peaceful.
Further along the path,
You spot a group of llamas grazing peacefully in a nearby field.
Their serene presence adds to the sense of harmony that surrounds you.
You take a moment to observe these magnificent creatures.
You feel a deep connection to the natural world.
You continue your walk.
You see a woodland ahead and begin to walk towards it.
You enter the woodland and you see a carpet of bluebells.
They stretch out before you like a sea of purple.
You breathe in the earthy scent of the forest,
Of the sweet perfume of the flowers.
You allow yourself to be enveloped by the tranquility of nature.
The tranquil beauty of this enchanted place.
Letting go of any worries and distractions.
Mentally saying to yourself,
I release any tension,
Any worries that no longer serve me.
And I allow myself to fully embrace this present moment.
I let go of any limiting beliefs,
Any negative self-talk.
And I let go of any fear,
Any doubt and trust.
I am supported by the universe.
I am grounded and centered.
Rooted in the present moment.
And filled with gratitude for the world around me.
I am worthy of experiencing joy and tranquility.
I am surrounded by abundance.
Abundance flows freely into my life.
I love and accept myself just as I am.
With these affirmations in your heart,
You feel a sense of renewed peace,
Confidence and appreciation for life.
Feeling it within and without.
And as I slowly bring this mental journey to a close,
Knowing that within you,
This sanctuary exists.
Breathing in and out.
All tension is released in your body.
And with each breath in and out,
You surrender.
Surrender,
Let go.
Any worries,
Any stresses,
Releasing.
Knowing tomorrow is a new opportunity.
Breathing in.
Feeling safe and secure.
Surrendering to the tranquility of the night.
With each breath in and out,
Relaxing deeper and deeper.
Inviting sleep to gently embrace you.
Feeling grateful for this time to rest.
Trusting in the natural rhythm of your body to guide you into a restful slumber.
Releasing all tension from your body and mind.
Allowing yourself to drift into a peaceful sleep.
