Belly Breathing Practice For When You Feel Scattered

This short 4-minute grounding practice guides you to settle into your body through deepening breath. You'll be gently led to connect with yourself, using the rhythm of your breath as an anchor to the present moment. Whether you're feeling scattered, anxious, or simply disconnected, this practice offers a way to ground yourself and return to a sense of calm and presence. Use this resource whenever you need to slow down, deepen your breath, and reconnect with yourself.

Music: Calm Energy Meditation 888hz peaceful by Universe_Bella

Transcript

This is a short grounding practice called belly breathing.

Coming to find a comfortable,

Relaxed seat in a chair with the feet flat on the ground in front of you.

Or if you would like to,

You're welcome to lie on your back,

Just bending the knees gently and placing the feet on the floor.

Whichever posture you take,

Letting yourself relax here,

Allowing the spine to be upright but in a comfortable position,

Letting the shoulders relax down away from the ears.

From here,

Bringing the hands to the lower belly,

Stacking the hands palm on top of one another with the thumbs just below the belly button.

Now beginning to deepen the breath,

Letting the hands rise with each inhalation and the hands lower with each exhalation.

Breathing gently from the abdomen,

And just allowing your belly and your hands to rise with each inhalation and fall with each exhalation.

Once you feel your breath is nice and relaxed here,

You can start to introduce a small hole between each inhalation and each exhalation,

And between each exhalation and each inhalation.

Just finding a timing that works for you.

At the end of the inhalation,

Just retaining the breath for a couple of seconds before you exhale completely.

And at the end of the exhalation,

Just pausing for a couple of seconds before you then inhale once more.

Just staying relaxed and continuing this belly breathing,

The focus of the movement of the hands on your belly.

Just allowing your whole body to relax and let go.

Allowing yourself to calm down and ground.

And you can continue this practice for however long you like.

And once you're ready to finish,

You can allow the breath to return to normal.

Gently release the hands,

Just take a nice stretch up overhead,

And then allowing yourself to return to your day.