Breathe And Be - Morning Stress Relief

Ease into your morning with this short 6-minute meditation. Relieve stress and anxiety by focusing on your breath and your heart beating with simple breath counting, while using mindful phrases and ending with positive affirmations. Hopefully, you will leave this practice feeling centered, calm, and ready for the day. This can also be used as a short mid-day reset.

Transcript

Good morning and welcome to this short morning breath practice to begin your day with calm and presence,

Finding your comfortable seat that could be on the floor in a chair.

Allow the spine to grow tall,

Dropping the shoulders away from your ears.

And for this practice,

I'd like to offer an extra technique.

Bring both palms together and just rub them until you begin to feel heat and a little friction happening.

And when the palms begin to feel warm,

Place them both on the heart.

And then find your breath.

Begin taking a long,

Slow,

Deep breath in through your nose.

And then gently releasing the breath out through your mouth.

Deep breath in through your nose.

And as you exhale,

Sighing the breath out through your mouth.

Seeing if you can allow the breath to go all the way down into the belly,

Expanding your belly,

Filling the lungs,

The ribs,

The belly with air.

And just breathing into your heart.

Softening the face,

Relaxing the jaw and the teeth.

And now let's slow our breathing.

Let's add a count.

As you inhale,

Breathe in for 1,

2,

3,

4,

Pause.

Extend the breath 2,

3,

4,

5,

6,

7,

8.

Inhale 4,

Pause.

Exhale 6,

8 or 10,

Focusing on that extension of your exhale.

Repeat for a few more rounds.

If you notice thinking happening,

Let that be okay.

Whatever thoughts,

Emotions,

Body sensations might be popping up,

Just allow them to come back to the breath.

And now bring all of your attention to your nose.

Feel the breath coming in through your nose.

Just become aware that you are breathing in.

Breathing in.

Become aware that I'm breathing in.

Breathing out.

Become aware that you're breathing out.

Breathing in.

Breathing out.

Breathing in,

Follow your breath all the way in.

Breathing out,

Follow your breath all the way out.

Almost as if you're playing follow the leader.

Breathing in,

Follow.

Breathing out,

Follow.

Breathing in,

We still the mind.

Breathing out,

We relax the body.

Breathing in,

Still calm.

Breathing out,

Soften,

Relax.

Just take a moment,

Notice how you feel.

Let's end with a few affirmations.

Today I offer kindness and love to myself and everyone I meet.

I have everything within me to handle anything that comes my way today.

Thank you for practicing with me this morning.

I hope you have a beautiful day.

Reviews

You have a great day as well.
Thanks for an encouraging session today!!

Love Ashley’s voice and work - so calming and full of love and light

Great practice to start my day. I like the background music, too. ☺️Amy

Beautiful mindful breathing practice! Thank you, Ashley!