In this meditation we're going to be doing a guided breathing practice to help you slow down your thoughts,
Calm your mind and soothe your nervous system.
You can do this lying down or sitting with a nice straight spine.
Get nice and comfy and we'll get started whenever you're ready.
Rest your hands wherever they feel most natural.
When you're ready close your eyes or if you'd like to leave your eyes open you can lower your eyelids and soften your focus.
Before we start changing the breath in any way just notice how you're breathing.
Bring all of your awareness to your breath.
Notice how far into your body the breath comes.
Is the breath shallow or deep?
Notice how your body feels.
Start to slow down your breathing,
Breathing in through your nose and breathe out through your mouth keeping your mouth almost closed so that the air makes a shushing sound as you exhale.
With each inhale bring all of your awareness to the sound the air makes as it enters slowly through your nose.
Feel the breath filling your lungs.
On each exhale listen to the sound of each slow exhale passing between your lips.
Keep your mouth almost closed.
Feel the gentle sounds of your breath slowing your thoughts,
Calming and soothing your body.
Begin breathing right into the base of your stomach.
Let your belly soften,
Relax and swell with the in-breath.
Notice the way your body responds to these slow soft breaths.
If your mind wanders or you start thinking about something,
As soon as you notice just bring your mind gently back to your breath.
Allow your mind to rest.
Just breathe.
Now let go of making a sound with the exhale and just breathe out through your nose or your mouth,
Whichever feels more natural.
Notice the soothing sensations of the breath.
Feel a calm expansion as warm air fills your lungs.
Feel your jaw and all the muscles in your face relax as you exhale.
On your next inhale breathe into the back of your lungs.
Feel your back release and relax as you slowly exhale.
Imagine you can breathe into your pelvis.
Feel your legs and feet relax as you breathe out.
Breathe into the sides of your lungs on your next inhale and feel any weight on your shoulders lift with the out-breath.
Imagine you can breathe through the top of your head into your entire body and feel your whole body relax and release with the out-breath.
Now let go of deepening or influencing the breath.
And let each breath naturally rise and fall.
The breaths might be deep or shallow,
Fast or slow.
You can completely let go.
Allow your body to take over.
Follow the rise and fall of the breath.
Focusing the way it feels as the air enters and leaves your body.
The breath might pause sometimes or it might be completely continuous.
Just allow each breath to arrive when it chooses and leave your body when it's ready.
Let go of control completely.
Feel the stillness in your body as you breathe.
You're completely at peace and at home in this calm stillness.
It's almost time to return.
Take a couple of deep breaths.
Imagine you're breathing this stillness into every cell in your body.
Start to wiggle your fingers and toes.
Feel the weight of your body on the surface beneath you.
Notice how you feel.
Notice how your body feels.
When you're ready you can open your eyes and before getting back to your day give yourself a big thank you for taking this time.
Have a gentle stretch.
This meditation is here for you anytime you need it.
Anytime you're feeling anxious or need to calm your thoughts you can use the shushing breath and the deep breathing that we did together to help you slow down your mind and soothe your nervous system.
Let me know how you got on and if you have any questions or comments post below.
Thank you so much for listening and enjoy the rest of your day.
