The Breath Journey | 5 Layers Of Presence In 50 Breaths

Embark on a powerful inner journey—just 50 breaths to shift your state and deepen your presence.

This guided breath meditation unfolds in 5 intentional rounds, each deepening your awareness and connection to self:

Just Breathe – 10 breaths with no intention, simply noticing.

Exhale Intention – 10 breaths releasing something with each exhale.

Inhale Intention – 10 breaths calling in what you desire with each inhale.

Visualize & Breathe – 10 breaths combining imagery and your chosen intention.

The Sacred Pause – 10 breaths focusing on the space between inhale and exhale.

No prior experience needed—just your breath and presence. Use this practice to reset, recharge, and reconnect with what matters.

Transcript

If you haven't got comfortable in your seated position, Please do so. Straighten your spine, Relax your shoulders down away from your ears. Close down your eyes if you haven't done so already. Intentionally start to slow down your breath. Pay attention to the pace of your breath and slow it down. We're going to pay attention to our intention and how it changes everything when we meditate. So we're going to go through different stages of how you can utilize the breath to aid to deepen your practice. So we're just going to start by doing 10 breaths, That's it, First of all. So if you'd like to breathe in through your nose and out through your nose for this exercise. So breathe in, Breathe out, Breathe in, Breathe out, Breathe in, Breathe out, Breathe in, Breathe out, Breathe in, Breathe in, Breathe out, Breathe in, Breathe out, Two more, Breathe in, Breathe out, Last one, Breathe in, Breathe out. Keep your eyes closed. I just want to feel into the body for a second after those 10 simple breaths with no intention set on them, Just 10 breaths. Feel into your body, Feel into your state of being. You might notice that you feel slightly more relaxed, Slightly more peaceful, But nothing like earth shattering is going on I would imagine at that point. Setting an intention on your breath this time, We're going to do 10 breaths and every time you exhale, I want you to imagine that you're releasing tension from your body. Literally, It doesn't have to be anywhere specific, Just release intention from your body and you physically pull down your shoulders at the same time. So on every exhale, We've got an action and an intention, Nothing on the inhale, Just an exhale, Action, Intention, Pull down your shoulders. Intention is to breathe out and release any tension. So let's do that for 10 breaths, Breathe in, Breathe out, Pulling down your shoulders, Breathe in, Breathe out, Breathe out, Breathe in. Intention to release tension, Remember, Breathe out on your exhale. Breathe in, On your exhale, Push down your shoulders, Breathe out. Breathe in, Breathe in, Slowly releasing tension, Pushing down your shoulders, On your exhale, Breathe out. Breathe in, Breathe out. Two more, Breathe in, Breathe out. Last one, Breathe in, Nice big deep breath in and on the exhale, Push down your shoulders, Let go of tension, Breathe out. Keeping your eyes closed, Just assess your body right now, Assess the way that you feel. There'll be a deeper sense of relaxation, There will be a deeper sense of surrender in your body, More peace present at this point. On this next round of breaths, I'd like you to set an intention on the inhale, So when you breathe in on the inhale, Have the breath be energizing, But also soothing and relaxing at the same time. So imagine that your breath that you're breathing into the body has these qualities to give you a nice energy in the body, But at the same time, Relax and soothe the body. And then as you exhale, Remember, Allow your shoulders to drop down and your intention is to release anything that doesn't serve you this time. Any thoughts, Any feelings, Any physical ailments or aches or pains or crunches in the body, Imagine that you're breathing those out on the exhale. So we have more going on with this round of breath, We have an intention of bringing in some nice flowing energy, Relaxing, Soothing on the inhale, And we're releasing anything that doesn't serve us, We're releasing any old thoughts, Stagnant thoughts, Energy in the body, Crunchiness in the body. So you've got more intention on this round of 10 breaths, So let's go with it. Starting to breathe in through your nose, Out through your nose for both rounds. So breathing in, Pulling the relaxation, Breathe out, Let go of anything that doesn't serve you, Breathe in, Breathe out, Breathe in. Just enjoy your breath, Breathe in, Try and make it all about your breath, Nothing else right now, Breathe out. Five more to go, Breathe in, Breathe in, Breathing out, Breathe in, Breathe out. Breathe in, Last one, Breathe in, And this time you're going to utilize an intention and visualization with your breath. So I'd like you to imagine that every time you breathe in on this next round of breaths, You're breathing in down into the abdomen, And as you breathe down into the abdomen, You're specifically releasing any old energy that's stuck in the abdomen. The abdomen is really close to the solar plexus, The root chakra, And the sacral chakra, So we want to clean out that storage unit, We want to let go of any energy that's trapped in the abdomen. It's very common for us to get emotion or feelings stuck around that part of our body, That's why most people suffer with digestive system problems, Or IBS, Or Crohn's, Or ulcers, The stomach is highly affected by our thinking system, Our emotional system. So the intention on this round of 10 breaths is to purify that area of the body with the in-breath, So imagine that you're breathing in whatever kind of color feels purifying for you, Maybe it's a white light, Maybe it's a golden light, A violet light, A blue light, Whatever kind of light come to mind for you today, Because that's what intuitively your body is sensing that it needs. So what you can visualize with this round of breaths is a big ball of light, Whatever that color is for you, There in front of your mind, And every time you're breathing through your nose, You're breathing in this color, You're breathing in this light, Purifying light coming down into the abdomen with your breath, Holding it there for a second or two, Let it do its magic, And then as you exhale, Let everything go with that exhale, And using your visualization, You can imagine that that breath is gray or black or blue, So we're adding some kind of visual as well to this round of breath, Increasing our intention even more. So let's start. Of course, Don't forget that you're relaxing the shoulders on the exhale, You're bringing in relaxation, You're bringing in energy, You're releasing all thoughts and feelings, So we're doing all of those things together in this round. Focus on the visualization though, So you get it down. Breathing in your color, All the way down to your abdomen, Hold, And breathe out. Breathing in your color, Take it all the way down to the lower tummy, Breathing in, Breathing in, Breathing in, Five more to go, Breathe in, Last two, Breathing in, Breathing in. Now just resume your natural breath for a few breaths while I speak with you, So let your body fall into a flow of breathing that feels right, Let go of the count, Let go of everything, Just breathe normal. For this next round of breaths, You're going to notice the sweet spot of the hold on the full, And then the hold on the empty. There's two very different worlds in those spaces. Let's see if you can start to become more body aware, More breath aware, By focusing on the holds on this next round of 10 breaths. You could just do a meditation just like this, So you breathe in, You can let go of all of your intentions, Let go of everything else, It's all about the sweet spots in between the breaths, And then hold. I'm going to have you hold, Feel what it feels like in that hold, Notice the sensations in your body, Notice if any emotions come to the forefront of your mind, Notice what it feels like to be full of breath, Full of prana, Life force, Full on the hold, And then I'll have you hold on the exhale on the empty, Notice what it feels like to be completely empty, Spacious, Completely open. The two very different sensations, Let's see if you can get to really feel into them by the end of that 10 breaths. I'm going to start this next round, Breathe in, Breathe out, Breathe in, Breathe out, Hold, Breathe in, Breathe out, Five more to go, Breathe in, Two more, Breathe in, Last one, Breathe in, Keeping your eyes closed, Just feel into your body, Feel where you're at at this point, Resume your normal breathing, Keep it nice and slow, Just focus on the space around your eyes and allow your eyes to soften more and relax, Feel into the space across your forehead, Let any tension go that might have started to appear during the counting or the breathing, See if you can fully relax your forehead, Soften the eyes, Let the eyebrows drop just a little bit more, Feel into the space around your cheeks and your jaw, Relax that space, Soften your jaw, And just be still for one minute, Not talking, I'm going to count to three and when I get to three you can slowly open your eyes and come back into your space, One, Two, Three, Just come back into your body, Just feel where you're at, Notice what your breathwork does for you, You might be a breathwork fan, You might not, It's all about knowing yourself, How the meditation felt for you, How you feel right now, Noticing the layers of what you can do with your breath, Whether you just breathe and set no intention, Breathe and set an intention so that there's more action on the inhale and the exhale, Breathe and have intention and visualization so that you start to see things with your inner sight to add potency to the breath, Right, You're increasing the action of the breath with intention, Visualization, Feelings, Then we visualized and we had direction of the breath breathing down into the abdomen, So when you breathe down into a specific part of the body that sets more intention on the breath, The color of the visualization is healing, Color has frequency, Energy, So that's good for the body, And then feeling into the spaces in between, That's my particular favorite, I don't know how anybody else thought about that but I really like those two different worlds, They feel very different in the body on the hold and on the empty, The full and the empty feel very different, They bring up different emotions within me, So there's all these different layers that you can do with your breath to change the intensity of your meditation just by doing the same breath but doing different intentions with the breath, And now that you have your eyes open and you're back in your space, I hope you have a wonderful day. Namaste my friend.

Reviews

I start the meditation with hello my breath…
Than you guide us into different way to breathe…
My body, my emotions and my energy were totally connected with this breathing ….

Thank you 🙏🏻💫🦋🤍
Love & Light

Thank you! I saw lovely colours behind my eyes closed whilst doing this meditation; I feel calm and ready for my afternoon😌💖