3 Minute Guided Breath Awareness

Take three minutes to connect with your breath. Breath awareness is a powerful practice to relax and reset during times of stress, anxiety, or whenever you need a moment of grounding. Use this to anchor yourself in the present moment.

Transcript

Start by observing your breath.

Allow yourself to breathe normally and start to notice the qualities of the breath.

Is it fast or slow?

Shallow or deep?

How does the breath feel in your nostrils?

Is it warm or cool?

Notice if you're favoring one nostril over the other.

Are your inhales and exhales the same length?

Or is one longer?

Just noticing,

Not trying to change or control them.

Allowing yourself to breathe like this for a few more moments.

Noticing the space between the inhale and the exhale.

The space between the exhale and the inhale.

Beginning to surrender to that space.

With the next breath,

Inhaling a bit more deeply into the lungs and into the belly.

Holding for just a moment at the top before releasing fully.

Continuing this pattern for a few more breaths.

Now starting to send the breath to all corners of the body.

Inhaling into your right foot and your right leg.

Exhaling to release.

Inhaling into your left foot and your left leg.

Exhaling to release.

Inhaling into your right hand and your right arm.

Exhaling to release.

Inhaling into your left hand,

Your left arm.

Exhaling to release.

Inhaling into your torso and your shoulders.

Exhaling to release.

Inhaling into your headspace.

Holding for a moment and exhaling to release.

Finally,

Taking one deep breath,

Filling your body,

And then sighing it all out.

Exhaling to release.

Allowing yourself to remain here in this moment for as long as you need.

Surrendering yourself to the breath,

Allowing it to support you.