Diaphragmatic Breathing For Calm And Grounding

This guided meditation offers a gentle introduction to diaphragmatic breathing to support calm, relaxation, and present-moment awareness.

You’ll be guided to settle into a comfortable position and bring attention to the natural rhythm of your breath, noticing sensations in the body without forcing or changing anything. The practice encourages a slow, steady breath and a sense of ease, helping you feel more grounded and connected to your body.

This meditation can be practiced anytime you’re seeking a gentle pause, grounding, or nervous system support.

Transcript

Welcome to this guided meditation for diaphragmic breathing.

In this practice,

We will take upon a serene breathing technique that can bring a sense of calm and relaxation to our body and mind.

Diaphragmic breathing,

Also known as belly breathing or deep breathing,

Activates the sympathetic nervous system,

Which helps counteract the stress response,

Promoting a state of relaxation and harmony within your body.

This type of breathing can help you find inner peace,

Reduce stress,

And enhance your overall well-being.

Find a comfortable position,

Whether sitting or lying down,

Where you can fully relax.

Gently close your eyes and take a moment to settle into this space.

Allow any tension or distractions to fade away,

Knowing that time is dedicated to nurturing yourself and connecting with your breath.

Gently guide your awareness to your breath,

Simply observing the natural rhythm as it flows in and out of your body.

Notice the sensation of the breath entering and leaving through your nostrils,

The coolness as you inhale,

And the warmth as you exhale.

Allow your breath to find its own pace,

Without forcing or altering how your breath knows how to guide you.

As we begin this practice,

Imagine a gentle wave washing over your body with each breath.

As you inhale,

Envision this wave of relaxation and tranquility flowing down from the crown of your head,

Spreading throughout your body,

And reaching all the way down to your toes.

And as you exhale,

Imagine any tension,

Stress,

Worries,

Being carried away by this wave,

Leaving you feeling lighter and more at ease.

Now bring your attention to the movement of the breath in your abdomen.

Place one hand on your belly,

Just below your ribcage,

As you breathe in.

Allow your belly to expand,

Gently pushing against your hand.

Feel the rise and fall of your abdomen with each breath,

Like a gentle wave lapping against the shore.

As you exhale,

Feel your belly naturally contract,

Letting go of any tension or tightness.

Continue to focus on this deep diaphragmic breathing.

Allow your breath to become slower and deeper,

Nourishing your body with each inhale,

And releasing any stagnant energy with each exhale.

When you are ready,

Slowly bring your awareness back to the present moment,

Wiggling your fingers and toes,

And gently opening your eyes.

Remember,

This practice is always available to you whenever you may need a moment of calm and rejuvenation.

Embrace the simplicity and beauty of diaphragmic breathing as a tool to help you find peace and harmony within yourself.