Welcome to this guided meditation on using the breath to manage anxiety.
Find a comfortable seat or lying position and let your body settle in.
Begin by taking a few deep breaths,
Noticing the air moving in and out.
Start by simply observing your natural breath.
Notice the sensation of the air moving in through your nose or mouth,
Down into your lungs and back out again.
Observe how your belly and chest rise and fall with each inhalation and exhalation.
As you continue breathing normally,
Begin to deepen your inhalations and exhalations.
Breathe in through your nose,
Feeling your belly expand,
And exhale slowly through your mouth,
Allowing your belly to soften.
Let the breath flow naturally,
Without force.
As you breathe,
Silently repeat to yourself,
Breathing in,
I calm my body.
Breathing out,
I calm my mind.
Use this simple mantra to anchor your attention on the breath.
Now I would like you to begin practicing box breathing.
Inhale for a count of 4,
Hold for a count of 4,
Exhale for a count of 4,
And hold for a count of 4.
Repeat this cycle,
Focusing on the rhythm of your breaths.
Start inhaling for a count of 4,
4,
3,
2,
1,
Hold,
4,
3,
2,
1,
Exhale,
4,
3,
2,
1,
Hold,
4,
3,
2,
1,
Inhale,
4,
3,
2,
1,
Hold,
4,
3,
2,
1,
Exhale,
4,
3,
2,
1,
Hold,
4,
3,
2,
1,
Inhale,
4,
3,
2,
1,
Hold,
4,
3,
2,
1,
Exhale,
4,
3,
2,
1,
Hold,
4,
3,
2,
1.
Repeat this cycle,
Focusing on the rhythm of your breaths.
Do a few cycles on your own.
Box breathing engages the diaphragm and encourages deeper,
Slower breathing.
This activates the prasympathetic nervous system,
Which counteracts the stress response and induces a state of relaxation.
Continue with the box breathing,
Allowing the pattern to become smooth and effortless.
If your mind wanders,
Gently bring your attention back to the count of the breaths.
Now shift your focus to the exhalation.
As you breathe out,
Imagine all the tension and anxiety leaving your body.
Visualize your exhale as a powerful release,
Letting go of any stress or worry.
Experiment with lengthening your exhalations,
Making them a bit longer than your inhalations.
This activates the prasympathetic nervous system,
Signaling to your body that it's time to rest and recover.
As you continue breathing,
Imagine a warm light filling your body with each inhalation.
This light spreads from your core down to your limbs and out to the tips of your fingers and toes.
With each exhalation,
Visualize this light expanding,
Enveloping you in a cocoon of calm and serenity.
Let go of any anxious thoughts or sensations,
Allowing yourself to simply be present with the breaths.
Now we will shift to a different breathing technique,
Alternate nostril breathing.
Gently close off your right nostril with your thumb and inhale slowly through your left nostril.
Then close off your left nostril with your ring finger and exhale through your right nostril.
Continue this pattern,
Inhaling through the left,
Exhaling through the right,
Then reversing.
This balanced breathing helps to regulate the autonomic nervous system,
Creating a sense of equilibrium and tranquility.
As you practice alternate nostril breathing,
Notice any sensations or shifts in your body and mind.
Observe how this technique affects your level of anxiety and your ability to remain present.
Whenever your mind begins to wander,
Gently bring your attention back to the rhythm of the breath,
The flow of air moving in and out.
There is no need to judge or criticize yourself,
Simply redirect your focus with kindness.
Now let's conclude this breathwork practice with a period of open,
Natural breathing.
Allow your breath to flow freely,
Without any specific technique or pattern.
Simply observe the natural flow.
As you breathe,
Notice any lingering sensations of tension or anxiety.
Imagine your breath flowing into these areas,
Slowly releasing and softening them.
Visualize your entire body becoming more relaxed and at ease with each inhalation and exhalation.
Spend the remaining time of this meditation continuing to focus on your breath.
If any anxious thoughts or feelings arise,
Simply acknowledge them,
Then return your attention to the rhythm of your breath.
As we begin to conclude this session,
Take a deep full breath,
Allowing it to expand your belly and chest.
Then exhale slowly,
Letting go of any tension or worry.
Remember that the breath is always available to you as a powerful tool for managing anxiety.
Whenever you feel overhelmed,
You can return to these techniques to calm your mind and body.
With regular practice,
You'll become more skilled at assessing this inner source of peace and tranquility.
