Welcome to this guided meditation of controlled breathing.
Controlled breathing can be performed anywhere with your eyes open or closed and can be adapted to suit what you need.
The idea of this meditation is that it will lower your heart rate and bring you into your body and into the present moment.
This is great for stressful situations or moments where you feel anxious or overwhelmed.
So let's begin by sitting or lying comfortably.
Slowly closing the eyes and just tuning into your breath.
Taking a few deep breaths in,
Filling your belly and lungs and releasing them completely.
And when you're ready,
We're going to breathe in for a count of four,
Hold the breath for a count of two and slowly release the breath for a count of six.
So breathing in,
One,
Two,
Three,
Four,
Hold,
One,
Two,
And release,
One,
Two,
Three,
Four,
Five,
Six.
Again,
Breathing in,
Two,
Three,
Four,
Hold,
One,
Two,
And breathing out,
Two,
Three,
Four,
Five,
Six.
Breathing in,
Two,
Three,
Four,
Hold,
Breathe out,
Two,
Three,
Four,
Five,
Six.
And in your own time now,
Breathing in.
If you lose count,
That's okay,
Just start again.
And one last one.
Breathing in,
Two,
Three,
Four,
Hold,
And breathe out,
Two,
Three,
Four,
Five,
Six.
And now when you're ready,
Slowly open your eyes and just sit for a moment.
Take note of how you feel.
This meditation can be adapted to suit what you need,
So if you need to breathe in for longer or hold longer,
You can.
Just make sure your out-breath is longer than your in-breath.
That's what helps the heart rate to slow.
I hope you enjoyed this meditation,
And thank you for taking the time for yourself today.
