The Healing Breath

In this guided meditation, Elliott will guide you towards your most calm state to become receptive and healed within. Through a blend of meditation techniques including breath work, body scan, and mantra, you will strengthen your mind-body connection and learn to embody the healing power within us all. Part of the "Anxiety Into Serenity" series.

Accompanied by binaural beats, drones, ocean waves, and bird song. Ending bell included.

Transcript

Hello and welcome to this healing meditation.

My name is Elliot and I'm a meditation instructor in Melbourne,

Australia.

It's a privilege to be here with you on Insight Timer.

This healing meditation will allow you to settle into your most relaxed state and invite relaxation,

Peace and healing into your life.

We'll be using the breath,

Body scan and a mantra as tools to open ourselves to unlock our own potential to heal ourselves.

Settle into a cross-legged posture with the hands open facing upward.

Or if you're lying down,

Make sure your head is supported and your hands are at your sides with palms facing up.

Bend a straight back with its natural curves,

With the face slightly upturned.

Allow your focus to rest between the eyebrows.

Then gently invite the eyelids to close,

The mind to settle and the body to relax.

For breath is life and if you breathe well,

You will live long on earth.

This is a Sanskrit proverb that reminds us that our breath can be a reflection of the way that we live,

Moment to moment.

A regular daily practice of conscious breathing is one of the best tools for improving your health and well-being.

The mind,

Body and breath are intimately connected and can influence one another.

Essentially,

Your breathing is influenced by your thoughts and your thoughts and physiology can be influenced by your breath.

So if you can breathe consciously and generate positive thoughts,

You can restore balance in the body and mind,

Helping to reduce symptoms associated with anxiety,

Insomnia,

Post-traumatic stress disorder,

Depression and attention deficit disorder.

Basically,

The most important aspect of your health is your breath.

Let's take a nice,

Long,

Slow,

Deep breath in and then gently release it.

Check in with the body.

Observe any sensations.

Check in with the mind.

Allow each thought to be a cloud floating by.

Check in with your emotions.

Simply notice any impulsive reactions.

Your breath is relaxed and natural.

Your breath is a reflection of how you live your life and you are just noticing how it feels to be seated here in this present moment.

Draw the focus of your attention to the breath.

Allow your awareness to ride the shifting tides of the natural and full breath.

Follow the breath all the way from the entrance of the nostrils down to the belly and then filling out the lungs and chest.

Feel the entire body gently expand and become full of air.

Follow the breath all the way in and all the way out.

Your attention may drift away or get violently abducted by a flurry of thoughts,

Emotions,

Or bodily sensations,

But it's okay.

You are practicing your role as the observer,

Not the reactor.

Notice gently acknowledging the distraction,

Honoring them as your teacher,

As parts of your journey towards your greater self,

And then redirect your attention to the breath.

In,

Out,

Rising,

Falling,

Expansion,

Control.

Contraction with one hand on your chest and the other on your belly.

Take a deep breath in.

You want the hand on the belly to rise higher than the one on the chest.

Notice movement in the belly as you breathe in and out.

Let's breathe in together and make a mental note of love.

Let's breathe out together.

Make a mental note of release.

In mental note of surrender.

Out mental note of observe.

In love.

Out release.

In surrender.

Out observe.

In love.

Out release.

In surrender.

Out observe.

If you get distracted by the inner or external worlds,

Just gently place your attention back on the breath.

You have nowhere else to be.

Nothing else to do.

You are inviting a state of relaxation and openness.

You're in a state of being receptive again.

And here you can receive the natural benefits of simply being alive and breathing.

Allow your awareness to deepen into your breath.

Softening as much as possible.

A gentle softening washing down through the body.

Allow your awareness to rest right at the entrance of your nostrils.

Focus on the sensation right there.

Breathing in through the nose.

Breathing out through the nose.

In through the nose.

Out through the nose.

In through the nose.

Out through the nose.

Out through the nose.

This current of air that you bring into the body and then let go.

Infuse it now with light.

The light of this world.

All the goodness of this world and all the beauty and love and magic that you have captured in your years.

Connect with it mentally and emotionally and channel it into the body with the breath.

Riding the current of air that is now healing you as it undulates.

Breathing waves throughout the body and mind.

Notice,

When you exhale,

Anxiety seems to drift away.

We're here together.

Inviting the light of this world in with the breath.

Healing ourselves.

And then letting go of what's no longer needed.

Asking in this state of stillness.

In this state of relaxation.

In this state of grace.

Of grace.

As we gently direct our attention to various parts of the body,

We'll also direct the healing breath into them to open up the channels of energy and purify any discomfort,

Pain,

Or inflammation.

Breathe love and light into these areas.

Letting them expand upon inhalation and breathe out any darkness as you feel the whole body contract and release.

Let's begin.

Crown of head.

Forehead.

Eyes.

Nose.

Mouth.

Cheeks.

Ears.

Back of head.

Shoulders.

Down the arms to your hands.

Fingers.

Fingertips.

Chest.

Abdomen.

Down the spine.

Vertebrae by vertebrae.

Butt.

Down the legs to your feet.

Toes.

Toes.

When you allow the energy from deep within to flow naturally without any mental obstructions,

You shift your experience into a more creative state of being.

Accept this moment for exactly what it is.

There's no need to resist.

There's no need to identify.

Just allow the body to enter a fully relaxed state of joy.

Accept this moment full of love and light,

Bathing in the goodness of your healing breath.

Any discomfort,

Pain,

Or resistance is being softened and melted by the healing breath and released upon exhalation.

Bask in the goodness of this moment.

Feel the serenity.

Feel the stillness.

Feel the soothing.

Feel the joy.

Trust the process.

And now a mantra for our well-being.

I am grateful for my mind.

I am grateful for my body.

I am grateful for my breath.

I attune my consciousness and energies to love and light.

I am receiving and reflecting the healing power of the universe within this body.

One more time together.

I am grateful for my mind.

I am grateful for my body.

I am grateful for my breath.

I am grateful for my body.

I am receiving and reflecting the healing power of the universe within this body.

Feel free to use this mantra during the day when you feel challenged or in the night before sleep.

Let's continue to build this connection.

Let's continue to go on this journey back to our source,

Allowing our body and mind to guide us to that space.

Man is not worried by real problems so much as by his imagined anxieties about real problems.

This quote by Epictetus reminds me that most of our struggles come from us turning our intelligence against ourselves.

Let this meditation be a reminder of our innate goodness and ability to heal ourselves,

To guide and lead ourselves through the darkness and come out lighter,

Clearer,

And stronger.

In bringing this meditation to a close,

Come back to a full awareness of the body,

Adjusting and welcoming your awareness to the external world again,

Recognizing that awareness contains everything we are.

Only take a long,

Slow,

Deep breath in and breathe it out.

Take your own time in slowly opening the eyes once again.

As you move into the rest of the day or night,

Notice if you can instill any of this open,

Alert,

And healing presence into other moments.

Thank you for sharing your meditation practice with me.

Namaste.

Reviews

Just another amazing meditation. Thanks Elliott, I’ll be back to this one.

“Man is not worried by real problems so much as by his imagined anxieties about real problems.” Epictetus

Beautiful relaxing meditation
The sounds, the birds and waves and your peaceful guidance let me feel the healing light and love from the Universe flowing through my body. The conscious breathing and the awareness exercise through all parts of the body were very calming and helpful
Thank you Elliott💙💮🙏🏾

Amazing how you enable us feeling and reconnecting to our own an pure energy within. The backround Waves are very supportive.

Healing and relaxing sensations were experienced. I truly needed this today. Beautiful alignment from start to finish as I listened to Elliott’s soothing voice & immaculate guidance❣️

Elliott, thank you so much🙇

🌹🌻🌹

Thank you 🙏🏽

That was a superb ending to the day I have had, which has been enlightening 🙏💚

This is a very lovely, gentle, guidance through a yoga nidra style body scan, using assuring, optimistic language & a healing intention. I loved the bird song & other sounds & the reminders that our thoughts create our future! namaste 🙏❤

Great breathing focused meditation. I was able to drop in quickly and stay deeply present throughout the guided journey. Thank you!

Amazing...time stills and peace envelops...gratitude, a new favorite 🙏

Best guided meditation I have received so far. Thank you.

Thank you so much. This was one of my deepest experiences meditating. Your voice is guiding in a gentle and ‘neutral’ way towards the meditation with a perfect pace. 🙏🏼

Amazing 👏

This was an incredible meditation that left me in the most relaxed frame of mind that I have never experienced before. Thank you. Namesté! 🙏🙏❤

I have altered into another state of being. All warm and fluid am I. Thank you, Elliot, superb ❤️

Ufff really beautiful and powerful

Elliot, your meditations are wonderful. So healing and soothing. Thank you for these and please keep doing them for us. ❤️

Perfect in every way, thank you Elliott; will come back to this often. Calming, relaxing, healing🙏💜✨

today our common meditation opened me in a special way,
dziękuję

Thank you Elliott, what a great way to start the day :) feel completely relaxed & ready for whatever the day brings on. Loved the background sound of nature. Namaste!