This is a short breath meditation for when you're feeling anxious.
First of all,
I deeply honor and admire your courage for seeking out this meditation just to give it a try.
We will start with a moment of pause.
Exhale your current breath out.
Pause.
Notice what it's like to be without breath.
Notice any sensations,
Thoughts,
Emotions that come up.
When you're ready,
Take your next breath in.
Let your breath return back to its natural state.
Let it be easy.
Just breathe with me for a few moments.
Not right now,
But in just about a minute,
We're going to flow through our own breath practice together.
Before we begin,
Notice where your breath is showing up right now.
Is it in your chest?
Is it in your belly?
Is it in your side ribs?
Is it under your collarbones?
Let's begin.
Take your breath in through your nose for the count of three,
Two,
One,
Out for three,
Two,
One.
Inhale for three.
Exhale,
Three,
Two,
One.
Keep it going just like that.
In for three,
Two,
One,
Out for three,
Two,
One.
In for three,
Two,
One out for three,
Two,
One.
Four three two one out four four three two one starting to lengthen your breath take it in fill up out four four three two one in out find the rhythm pick it up let it out in four four three two one pause at the top hold hold out for four three two one pause at the bottom explore this emptiness of air inhale four three two one hold at the top feel the fullness you can hold this space exhale let it out three two one pause bring it in this time five four three two one out four five four three two one in four five four three two one out four five four three two one in four five four three two one out four five four three two one in on your own now trust your body let that breath out even and smooth take it back in let it out all the way out in four five four three two one out four five four three two one fresh breath in fill it all the way up exhale smooth and long let it go last one in and out now purse your lips like you're about to sip in through a straw about the size of a boba straw thick straw and then breathe in slowly through your purse lips when you reach the top softly let all the air spill out another breath in imagine it's the longest straw you've ever seen slowly draw the breath in draw it out as long as you can and then deflate soften your body breathe in through that long straw one last time fill up into your belly and all the way up into your chest peel your shoulders open and exhale let it burst out let your breath come back online let it rearrange itself into any shape let's take one final breath together in through your nose exhale sigh it out thank you for practicing with me today this concludes our time together I want you to know I'm so glad that you're here I love you very much
