When in doubt breathe out meditation.
Begin by settling into a comfortable position,
Sitting or lying down.
Let the body be supported.
Let the hands rest easily.
And when you're ready allow the eyes to close or the gaze to soften.
It's taking a few moments to arrive and settle.
Just for the next few minutes how would it be if you don't need to solve or fix anything?
Just notice that you're breathing.
You might feel the air moving in and out through the nostrils.
The gentle expansion and release in the chest.
The rise and fall of the belly.
Perhaps the feeling of the natural rhythm of the breath.
Maybe even subtly moving the body with each in-breath and out-breath.
Now bringing your attention to the out-breath.
Just let the in-breath do its thing.
And bringing the attention to the out-breath.
When in doubt breathe out.
As you exhale allow the air to leave the body through slightly pursed lips as though you were breathing gently through a straw.
Let it be smooth and unhurried.
A long easy sighing release.
Feel how this slow things down.
How the shoulders can drop a little.
The jaw perhaps softens.
Your nervous system can settle.
Nothing forced.
Just the natural calming rhythm of the out-breath.
Just allow the breath in to be quite natural.
No need to control.
And on the out-breath once more lips soft.
A thin stream of air flowing out.
Steady.
Cooling.
Releasing.
You might silently repeat the phrase when in doubt breathe out.
Each exhale a gentle invitation to soften.
Each exhale a reminder that you can let go just a little into the present.
This moment right now.
Thoughts,
Emotions,
Sounds,
Other sensations will come and go.
Can you meet them kindly?
Just return to this simple act.
Air leaving the body.
Ease returning with each slow breath out through slightly pursed lips.
For the last few moments resting in this rhythm.
Inhaling naturally.
Exhaling a little more slowly.
Letting the body teach you how to settle.
How to come home.
And now take one final deep breath in.
And a long slow breath out.
Soft lips.
Steady stream.
Full release.
Let these words echo gently within you.
When in doubt breathe out.
And when you're ready allowing the breath to return to its natural pace.
Open your eyes if they've been closed.
And perhaps carry a little of this sense of calm,
This easeful rhythm into the rest of your day.
Thank you.
