Guided Breathwork | Anchoring Into Values (8 Minutes)

This guided breathing meditation helps you connect with your inner anchor—your core values, beliefs, or intentions—so you can feel more grounded, steady, and centered in times of stress or emotional overwhelm. Through slow, intentional breath and repeating your personal anchor word or phrase (like I am enough, I am safe, or I am grounded), this practice calms the nervous system and brings you back to what truly matters.

Perfect for moments of uncertainty or anxiety, this beginner-friendly breathwork session supports emotional regulation, clarity, and self-trust.

Transcript

Hi friend,

Welcome to your meditation practice.

Today I'm going to be leading you through an anchoring breath practice that is meant to combine mindful breathing with a focus on your personal anchor.

This could be a core value,

A phrase,

Or an inner truth that helps you stay steady,

Centered,

And rooted in who you are.

Find a comfortable position,

Either seated or lying down.

Rest your hands in your lap or down at your sides.

Gently close your eyes or soften your gaze,

And take a slow,

Deep breath in through your nose and exhale fully through nose or mouth.

Inhale again,

And as you exhale,

Let your shoulders drop down away from your ears.

Continue mindfully breathing in and out.

And as you breathe,

Allow your mind to wander a bit.

I invite you to bring to mind a core value that you hold,

Or perhaps a phrase,

Word,

Or inner truth that resonates with you today.

This could be a word like strength,

Faith,

Peace,

Or it could be a phrase like I am safe or I am enough.

Give your mind some time to present something to you,

And if nothing quite comes to mind immediately,

That's okay,

Don't stress.

You can simply use the phrase,

I am here.

Now once you have your chosen anchor word or phrase in mind,

I'd like you to silently repeat it to yourself with each inhale and each exhale.

With each inhale,

You may say,

I am here,

And with each exhale,

You may say something like I am grounded.

Continue to repeat your anchor word or phrase silently with the rhythm of your breath.

I am here.

I am grounded.

I am calm.

I am letting go.

If at any point you find that your mind has wandered,

That's okay,

That's normal.

Gently guide your attention back to your breath and back to your anchor.

Each time you repeat the word or phrase,

Allow it to burrow deeper,

To sink deeper into the depth of your being.

Imagine that each breath in and out reinforces this truth within you.

With each inhale,

You're reconnecting to what matters most.

And with every exhale,

You're releasing anything that pulls you away from it.

Now take one big deep breath in through the nose,

And exhale sighing out of the mouth.

Let's do that again.

Inhale big deep full in through the nose,

And exhale to sigh it out.

Last one,

Biggest deepest breath in,

And exhale to let it all go.

Gently bring your awareness back into the room,

Gently beginning to move the fingers and toes.

And when you're ready,

Gently open your eyes.

Whatever arose for you today,

Whatever value or phrase or mantra you anchored into today,

I invite you to carry that with you throughout the rest of your day.

Let it anchor you into the present moment and to what's most important in your life.

Allow it to keep you grounded as you face difficult decisions or challenging moments.

Stay centered on this anchor,

This value,

This inner truth,

And let it guide you and keep you steady.

Thank you so much for spending part of your day practicing and breathing with me.

I'll see you next time.

Namaste.