Breathing For Calm

This audio track features a guided breathing practice designed to cultivate inner calm. The guide anchors you into a comfortable sitting position before standardizing the practice by using a chime to begin the exercise. You are then walked through recognizing physical body sensations, relaxing areas of physical tension like the jaw and shoulders, and closely observing the unique rhythm of your natural breath.

Transcript

This is a breathing practice. So for the next few minutes, We're just going to be tuning into the different elements of the breath. So just getting yourself into a sitting. Position that's comfortable for you. But so your back is straight so your front is open. You can keep your eyes open or you can soften your gaze or close them completely, Whatever feels good for you. Okay, Let's just start by noticing the weight of your body as it sits on the chair. And just tuning into any sensation that's present. Perhaps a warmth or pressure. Heaviness. And let's just soften the jaw now, Because we tend to hold a lot of tension here. And just let that be a message to the rest of the body. Just to relax a little. Perhaps your shoulders can come down a little. We're just going to notice to start off with our breath. When I say that, Where do you feel it first? Some people it's in the chest. For others, It's in the tummy. Or perhaps in the nostrils. Or at the back of the throat. So where does that feel most strongly for you right now? So, We're not trying to change it in any way. Just breathe in a way that feels comfortable to you. Let's start with the nostrils, Just noticing the air coming in. I'm noticing it going out. Noticing it coming in. I'm noticing it going out. Perhaps you can feel. The temperature difference. Between the in-breath and the out-breath. And the out breath. Just noticing the rhythm of that breath. Noticing how each breath, Although completely unique, There are four stages. So there's the in-breath and then there's a slight pause and then there's the out-breath and another slight pause. So just paying attention to that cycle of breath. And as your mind wanders off, Just knowing that's completely normal, That's fine. Just bringing it back to that cycle of breath. So the in-breath, The short pause, The out-breath, And then the short pause. Sometimes the pauses are almost imperceptible. Okay, So just putting one hand on your chest. And the other hand on your belly. And just feel how they move. As you breathe. Can be it. Upwards and downwards movement. Or an in and out movement. We're just noticing. And if we want to lengthen our breath at any point. We just breathe more into the belly. So you can try that now. Might be a lengthening of the in-breath. And then a slowing down of the out-breath. And just noticing the rhythm. Just breathing in a way that feels comfortable to you. Okay, Now just letting go of your hands, Letting them rest. And just noticing how your body feels now. Just after a very short breathing practice. So switching your focus once again to your body. Sitting on the chair. Just opening your eyes. Maybe having a little stretch, That feels good. And recording. Any thoughts that came up for you? Any sensations you felt? Just take a little bit of time to just write down any experiences of that. It might be that you thought it was boring or you thought that, What am I doing this for? It's just about directing your attention in different ways and our breath can be so soothing.