Guided Breathing Pathway Meditation - Zoom In For Grounding

A perfect way to slow down, reconnect with yourself through your breath.
Find yourself releasing tension, expand your awareness of your breath and carry this quality of presence and peace with you throughout your day and quality night sleep.

Transcript

Just find yourself a comfortable position,

That it may be seated cross-legged or simply lying down on your back,

Maybe with your feet flat on the ground and your knees up and your knees just gently resting on each other,

And if you're cross-legged,

Just find a nice easy position for you.

Let's take a deep inhale through the nose together and exhale through the mouth.

Allow yourself to arrive in this practice.

Inhale and again exhale through the mouth.

Again,

Deep inhale through the nose and allow yourself to make a sound on the exhale.

Coming back to your natural breath.

Inhaling through the nose,

Exhaling through the nose.

Connecting to the inflow and outflow of your breath.

This wave coming in to your body,

And gently coming out of your body.

Start noticing the warm and soft air coming out of your nose on your exhale.

Notice the fresh new air coming into your nose on the inhale.

And simply bringing this attention only in your nose.

Inhale and exhale.

Breathing in through the nose and out of the nose.

And see how you can bring the least effort into this breath.

Just simply breathing naturally,

Effortlessly.

Again,

Inhaling through the nose,

Softly.

Exhaling through the nose,

Gently.

Inhale,

I am calm.

Exhale,

I feel peace.

Inhale,

I am calm.

Exhale,

I feel peace.

And keep noticing the sensation of the breath inside of your nose,

And start following the breath into your nose at the back of your throat.

Just let's take three deep breaths.

Just noticing the sensation in the back of your throat now.

One deep breath.

And exhaling through the nose.

Again,

Another deep breath.

Bring the focus only at the back of your throat now.

And one last breath,

Focusing at the back of your throat.

Letting go.

And start feeling the breath again at the entrance of your nostrils,

Moving into your nose,

Past the back of your throat,

Down your throat,

And reaching the top of your lungs,

The top of your chest.

Again,

Let's take three deep breaths,

Just only focusing in the area of the top of your chest.

One deep breath,

Let go.

Second deep breath,

And let go.

Third deep breath,

And letting it go.

Beautiful.

Come back to your natural breath,

And keep that focus into your chest now.

Noticing the front of your body,

Raising,

And simply relaxing on the exhale.

Expanding on the inhale,

Opening,

And relaxing on the exhale.

And really just take some gentle breaths here.

Nothing should be forced.

Simply be with this natural wave.

But simply observing.

Maybe your ribcage is expanding at the front,

And to your side,

And into your back.

Let's connect into your back,

And how it feels to breathe into your back.

And just linger there.

You might want to take a couple of deep breaths here,

And feeling your back expanding and stretching.

Inhale through the nose,

And exhale through the nose.

And keep that focus only the top of your back.

Start noticing as you inhale,

Your shoulder blades are opening,

Just like wings.

And when you exhale,

Just let them fall,

And coming closer to your spine.

Inhale again,

And let go with softness,

The least resistance.

Beautiful.

Come back to your natural breath,

And see if you can start noticing at the same time the inhale from the front,

As the inhale into your back,

And into your side,

All together.

And let go softly.

Beautiful.

Now we're going to keep traveling down.

Again,

Starting inhaling,

Feeling the breath into your nostrils,

Moving down into your nose,

The back of your throat,

Down your throat,

Into your chest fully,

The front,

The side,

The back,

And keep moving down into your belly.

Taking a few deep breaths into the belly.

Start noticing where the breath moves you.

Beautiful.

Another deep breath.

And now try to bring a very easy breath into your belly.

So there's no pushing,

There's no stretching,

Just a very simple observing of the soft movement and wave that is happening into your belly naturally.

Keep breathing into your nose,

Outside of your nose.

Beautiful.

As you start really focusing into your belly,

You might notice your diaphragm,

The dome-shaped muscle just underneath your ribcage,

Is moving down and out as you're breathing in.

And it's just simply relaxing,

Moving back towards the spine and moving up gently when you exhale.

Again,

Nothing should be forced,

Just allow it to be observed.

If you feel called to exaggerate the movement,

Just so you can really feel it,

Please now is the time to take some deep belly breaths and allowing the muscles to stretch.

Still exhaling through the nose.

Inhale,

Stretch.

Just so you're exaggerating the movement and letting it go.

Whenever you feel ready,

Now come back to a natural breath,

Still with your focus on your belly.

Inhale and exhale.

And as we've done for the chest,

I'm inviting you to not only focus into the front of your stomach,

But also your side and your back,

Your lower back.

And as you're breathing in,

Start noticing what your back is doing,

Moving and feeling.

Keep focusing into the lower back.

Feel maybe your tailbone tucking in,

Going down as you inhale and on the exhale,

Maybe a deeper curve,

Relaxation of the spine.

A few more breaths,

Really focusing on the back.

I'm inviting you to release the focus on the belly,

Release the focus on the back and on the side of your belly.

And just simply breathing.

Allowing maybe your whole pathway to be alive,

To be soft.

And in whatever position you've been sitting or lying down,

I'm now inviting some intuitive movement,

Whatever you feel.

Maybe if you're sitting,

Maybe your spine wants to move like wavy movements or circle movements of your hips,

Of your chest.

Allow yourself with your eyes closed to really feel that impulse and that intuitive movement that wants to come through right now.

And keep connecting to your inhale and your exhale,

But bringing a little bit more play and curiosity in this practice right now.

Just a few more movements,

Maybe rolling the shoulders,

Maybe rolling your neck back and forward.

If you're lying down,

Allow your arms maybe to wave.

And as we're waking up the body,

Start noticing maybe sounds around you,

That you are in a space that is holding you,

Supporting you.

And gently come back to stillness.

And very slowly,

You can start opening your eyes and coming back to the room.

Maybe keep a soft gaze,

Maybe towards the ground if you were sitting.

If you were lying down,

I'm inviting you to roll onto your side before coming back into a seated position.

Really noticing the gentle wave of the breath coming in and out,

Inviting you to connect your breath throughout the day.

May you have a beautiful day and a beautiful life.

Reviews

Brought forth great concentration.

Thank you Clementine! I am so happy to have your calming voice, and breath guidance where I can access it any time. You’re amazing, thank you for existing!

Much love