You Are Not Alone: A 6-Minute Practice For Feeling Supported

A gentle morning breath meditation to help you feel calm, grounded, and not alone. This guided practice uses 4-4-4 box breathing (inhale, pause, exhale, pause, each held for a count of four) paired with the mantra "Thou art with me" to soothe an anxious or overwhelmed nervous system creating a felt sense of support and presence.
A body scan at the beginning helps you notice tension or fatigue before settling into the breath work. Ideal for mornings when you're feeling lonely, unsupported, or seeking a spiritual anchor to start the day centered.

Transcript

Let's arrive into the space before we go any further. You're sitting down in a chair. Leaning backwards so your back is rested against the back. If you're lying down, Coming to a comfortable position. If you're seated, Both feet on the floor, Hands nice and relaxed. By your sides and your lap. Maybe touching the lower belly. And then gently closing the eyes, If that feels good for you. Perhaps just closing the eyes halfway, Softening the focus. Taking a few moments here to settle into your body this morning. Noticing. The inhale and noticing the exhale. Perhaps do a scan from the head all the way down to the feet, Noticing how your body's feeling. Noticing any areas of tension or fatigue. Maybe areas that need a bit more comfort and care. Inhale to a count of four. 1, 2, 3, 4. Pause the breath. 1, 2, 3, 4. Exhale. 4, 3, 2, 1. Pause the breath. 4, 3, 2, 1. Inhale. 1, 2, 3, 4. Pause the breath. Breath, 1, 2, 3, 4. Exhale, 4, 3, 2, 1. Pause the breath, 1, 2, 3, 4. Inhale 4, And the next time you pause, In your mind, Repeat the mantra, Thou art with me. Exhale, 4, 3, 2, 1. Pause, Thou art with me. Inhale, 1, 2, 3, 4. Pause, Thou art with me. Exhale, 4, 3, 2, 1. One, Pause. Thou art with me. Inhale. Thou art with me. Exhale. Thou art with me. Inhale four. Pause thou art with me exhale for pause thou art with me and do that on your own for a few more cycles of breath. And as you pause, Thou art with me. And we'll do a couple more rounds. And after your next exhale, Just begin to let the breath Blow freely. You're not trying to change it in any way, Force it in any way. Just letting it flow however it needs to. Then as you're ready, Opening up the eyes, Taking in the light, The room, The space. All around you. Beautiful, Maybe taking a moment. And noticing how your body's feeling after that practice. Noticing. The areas of tension that might still be there. Maybe one last exhale with a sweet sigh.