Good morning,
And welcome to this breath work meditation,
Designed to help you release anxiety and start your day with calmness and clarity.
Find a quiet,
Comfortable space where you can sit or lie down.
Gently close your eyes,
Or soften your gaze,
Allowing yourself to arrive fully in this moment.
Take a deep breath in through your nose and exhale slowly through your mouth.
Let's begin.
Start by bringing your attention to the present moment.
Feel the surface beneath you supporting your body.
Notice the sensation of your feet touching the floor,
Or the texture of the surface beneath you.
Allow yourself to feel safe and grounded.
Take another deep breath in through your nose,
Filling your belly and exhale slowly through your mouth.
Repeat this 2 more times,
Allowing each exhale to release any tension you may be holding.
Let's begin by tuning into the natural rhythm of your breath.
Breathe in and out through your nose without changing anything.
Simply observe the flow of air entering and leaving your body.
Notice when you feel your breath the most,
Perhaps in your nostrils,
Chest or belly.
Stay with this awareness for a few moments,
Allowing your mind to settle.
Now let's move on to some box breathing for stability.
Box breathing is a simple technique that helps to calm the nervous system and reduce anxiety.
All you have to do is inhale through your nose for a count of 4,
Hold your breath for a count of 4,
And exhale slowly through your mouth for a count of 4.
Then you hold your breath again for a count of 4.
So it's inhale,
1,
2,
3,
4,
Hold your breath,
2,
3,
4,
Exhale,
2,
3,
4.
3,
4,
Hold your breath,
2,
3,
4,
Inhale,
2,
3,
4.
Continue this cycle at your own pace.
With each round,
Imagine yourself becoming more centered and grounded.
You're doing great.
Now let's move on to another breathing technique called ocean breath.
Ocean breath is a powerful tool for calming the mind and reducing anxiety.
It creates a soothing wave-like sound that mimics the ocean.
All you have to do is inhale deeply through your nose,
Slightly constricting the back of your throat,
As if you were fogging up a mirror.
Then exhale through your nose,
While keeping the same constriction in your throat.
As you continue,
Listen to the gentle ocean-like sound your breath creates.
Allow its rhythm to wash away stress and tension.
You can practice this for a couple of minutes,
And then I'll return to you.
That's great.
When dealing with anxiety,
We can use a technique where we extend the exhale,
So this can signal to your nervous system that it's time to relax.
What you have to do for this final technique is inhale through your nose for a count of 4,
And exhale slowly through your mouth for a count of 6.
Continue this for a couple of minutes,
Imagining each exhale releasing worry,
Fear or tension.
Feel your body softening with each breath out.
That's fantastic.
Now slowly begin to deepen your breath.
Wiggle your fingers and toes,
And gently reawaken your body.
Allow yourself to remain connected to the sense of peace and calm that you've cultivated.
When you feel ready,
Slowly open your eyes or lift your gaze.
Take a moment to notice how you feel.
Calm,
Grounded,
And ready to face your day with clarity and strength.
Remember that your breath is always with you,
A steady anchor you can return to whenever anxiety arises.
You can use these techniques throughout your day,
To maintain balance and serenity.
Take one final deep breath in and exhale fully,
Releasing any lingering tension.
Thank you for dedicating this time to your well-being.
Have a peaceful,
Calm and centered day.
