Reconnecting With The Breath

This gentle, trauma-informed meditation invites you to reconnect with your breath in a safe and nurturing way. Designed for survivors of abuse and trauma, it offers a grounding space to listen to your body, soften tension, and rediscover the calm beneath the surface. Using slow, compassionate guidance, it honours your pace and your process, no forcing, just breath-by-breath healing. You are safe to pause, return, and feel supported exactly where you are.

Transcript

Hello,

I'm Diana and I want to welcome you to my newest meditation,

Reconnecting with the Breath.

So before we begin,

I'd like to invite you to find a position that feels safe and comfortable for you.

This might be sitting upright with your feet on the floor,

Or resting on your back with a cushion beneath your knees.

The choice is yours,

There's no wrong way,

The only way is what feels okay in your body at this moment.

So I'd like to invite you to take a moment to look around in the space that you're in.

Let your eyes land on a few things that help you feel safe or grounded.

Maybe it's a colour,

Or a shape,

Or maybe it's the texture of a blanket or a pillow.

Simply notice what feels okay for you.

And then I'd like to invite you,

If it feels safe to do so,

To let your eyes close gently,

And otherwise soften your gaze towards the floor.

We begin by noticing the breath.

We're not changing it yet,

We're just noticing it.

You might say inwardly,

I'm breathing.

If the breath feels distant or hard to sense,

That's okay.

You don't need to force anything,

We're only going to notice at this point.

And maybe you can notice the air moving at the tip of your nose,

Or the gentle rise and fall of your chest,

Or your belly moving,

Even when that's just a little.

And exhale gently,

That's fine.

Follow what feels right for your body,

Letting your body soften.

Now let's see if you can allow your breath to move all the way down into your belly.

Pushing,

Not straining,

It's just an invitation.

Feel your belly expand as you breathe in,

And gently release as you breathe out.

At any point this feels too much,

You can return to a softer breath,

Or you can choose to place a hand on your heart or belly as a way to stay anchored.

Sometimes when we've been through trauma,

The breath becomes shallow,

Or it hides.

This isn't wrong,

It's a protection.

And today we're simply letting the breath know,

I'm here with you,

I'm listening,

And you're safe now.

Let's try a short pattern,

But only when it feels okay.

The pattern is to inhale for a count of four,

Hold for a moment,

And then exhale for a count of four.

Let's try it together.

And now release all control,

Your breath knows what to do.

Notice any warmth or tingling in your body,

Any sensations,

Or maybe the absence of sensations.

Whatever's present,

Let it be just as it is.

Thoughts or emotions have come up,

Know that this is welcome.

Nothing needs to be fixed.

You are simply being with yourself.

As we begin to close,

Place one or both hands over your heart or your belly,

Whatever feels soothing to you.

And say inwardly,

Or out loud if you wish to do so,

I am here,

I am safe in this moment.

Let those words land gently in your body.

Begin to bring small movements into your fingers,

And stretch in any way that feels good to you.

And then when you feel ready,

Let your eyes softly open and return to the room in your own time.

Thank yourself for showing up today.

You did something powerful by being present with your breath.

You are not alone.