Anchoring Into The Breath

This 5-minute practice offers a simple way to find steadiness through the breath. Set to calming music, you’ll be gently guided into a rhythm that supports nervous system regulation and inner calm. A practice to reach for whenever you need a moment of pause, clarity, or reconnection.

Music composed by Narek Mirzaei (Music Of Wisdom)

Transcript

Welcome.

This is a short anchoring into the breath practice.

So start by making yourself comfortable.

You might sit down,

You might like to lie down and just take a moment to settle.

Just to tune in to your inner environment.

Sensations in the body,

The movement of the breath.

The quality of that inner weather.

Emotions,

Thoughts.

And start to feel the rhythm of your breath without needing to change anything right now.

Just noticing its natural movement.

I'm going to guide you for a few rounds.

We're going to be breathing out for a little bit longer than we're breathing in.

Harnessing this grounding energy of the exhalation.

So if it feels okay for you,

We'll be breathing in for four and breathing out for six.

A little pause between the inhale and the exhale.

We'll start with a clearing breath first.

So inhale all the way.

And then as you exhale,

You might like to open your mouth and let that breath out as a big sigh.

And then breathing in for the count of one,

Two,

Three,

Four.

Breathing out,

Two,

Three,

Four,

Five,

Six.

Inhale,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four,

Five,

Six.

Inhale,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four,

Five,

Six.

Inhale,

Two,

Three,

Four.

Hold.

Exhale,

Two,

Three,

Four,

Five,

Six.

Inhale,

Two,

Three,

Four.

Hold.

Exhale,

Two,

Three,

Four,

Five,

Six.

See if you can do two more of those on your own,

Counting,

Finding your own pace.

If you get lost,

Just come back to the next breath.

Count the next breath.

And then gently letting that go,

Letting the count go and just letting your breath move in and out in its own rhythm again.

And once again,

Just turning inwards and checking in with that inner landscape,

Noticing if anything's shifted or changed.

It's totally okay if it hasn't.

And then you might bring some movement into your body,

Perhaps stretch your arms overhead.

If you're lying down,

Gently bring yourself back into a seat.

Perhaps place your hands on your body.

Connect into any wisdom or insight that you might have gathered up from this time with yourself.

Gently blinking,

Open your eyes if they were closed,

Bringing your attention back into the space you're in and continuing with your day.

Thank you so much for joining me.

Reviews

Serene meditation. Beautifully calm. Thank you Emily