Ground Yourself With Gentle Breathing And Presence

This is a breathing exercise; it is there to aid you in situations where you need to focus, get grounded, and come back to yourself. You can use it as part of your morning ritual, during the day before a stressful event, or at night, before you go to sleep.

Transcript

Hello,

This is a breathing exercise.

This exercise is there to aid you in situations when you need to focus,

Get grounded and come back to yourself.

You can use it first thing in the morning,

As part of your morning ritual,

During the day before a stressful event or at night as you slow your mind and prepare to sleep.

I hope you enjoy it.

Let us begin.

Find yourself in a comfortable position.

You can do this practice sitting or lying down.

Start with your eyes open.

Find a point in the near distance.

It can be a nail in the wall or a spot on the ceiling and focus in on that point.

With your eyes still open,

Let us start to focus on the breath.

Don't do anything,

Just notice it and focus on that point as you breathe in and out,

In and out.

Just notice it,

Nothing else.

And now,

When you're ready and when breathing out,

Slowly close your eyes,

Keeping your attention still on the breath.

Allow yourself into a smooth,

Natural breathing pattern and just listen to the sound of my voice and breathe.

We will now do a series of centering breaths,

Often called box breathing.

There are four steps.

Step one,

Inhale for four seconds.

Step two,

Hold your in-breath for four seconds.

Step three,

Exhale for four seconds.

And step four,

Hold your out-breath for four seconds.

And then repeat.

Whilst you do this,

I would like you to imagine there's a ball of light in the palm of your right hand.

As you inhale,

See the ball travel up your right arm as you count to four.

And as it gets to the top of your arm,

Hold your breath for four seconds.

And then on your out-breath,

See the ball travel down your left shoulder as you exhale for four seconds.

Hold your out-breath for four seconds.

And then on your inhale,

See it travel up your right arm for four seconds.

Let's try the breathing.

Inhale for four seconds.

Hold your breath for four seconds.

Exhale for four seconds.

Hold your breath for four seconds.

Inhale for four seconds.

I will give you some time to continue the practice.

When you hear the chime,

You can choose to continue or end the practice there.

Thank you.

Reviews

Thank you Tari! This was deeply relaxing. Great way to start my day 🙏🏻

Calming & relaxing box breathing meditation 🧘 great to learn & practice for when you have a stressful event happening.

I really enjoyed this breathing meditation. Thank you so very very much! You are a great communicator.

A calming, grounding practice with a nice balance of guidance and ethereal music. Thank you!

Thank you; a beautiful pocket-sized treat I can use throughout my day and evening.🙏🏽🌺☮️