Take a moment to find a comfortable position,
Sitting or lying down.
Let your body settle.
Let your eyes gently close.
Notice the ground beneath you,
Supporting you.
Notice the air touching your skin.
Notice the simple fact that you are here.
Let your next breath be a little deeper than usual.
And exhale it out through the mouth with a sigh.
Let's do that two more times.
Deep breath in.
Let it go.
One more in through the nose.
Out through the mouth.
Beautiful.
Let your breath now return to a natural rhythm.
Feel how your body gently moves with each inhale and exhale.
Nothing to change.
Nothing to fix.
Just breathing.
We'll begin a gentle breathing rhythm.
Inhale through your nose for four counts.
Hold for two counts.
And exhale softly through your mouth for six counts.
Let's begin together.
Inhale two,
Three,
Four.
Hold two.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Hold two.
Exhale two,
Three,
Four,
Five,
Six.
Keep going in your own pace.
Inhale through the nose,
Feeling your belly rise.
Hold gently.
And exhale through the mouth,
Letting go.
Let go of control.
Let go of the day.
Let go of what came before and what might come after.
Every exhale is a small release.
And every inhale is new life moving through you.
Now bring one hand to your heart,
One to your belly.
Feel your body breathing you.
Feel how your heart moves.
With your breath,
Rising,
Falling,
Expanding,
Softening.
Allow the breath to flow deeper into your belly now.
Let it be full,
Round,
Nurturing.
Exhale and release.
Don't take any pauses between the inhales and exhales now.
Allow the inhale to meet the exhale and the exhale to meet the inhale.
There's no rush,
No goal.
Only presence.
Let your breath return to its natural rhythm.
Notice how it feels.
Lighter,
Slower,
Calmer.
You might feel tingling,
Warmth or spaciousness.
Just observe.
As you rest in your breath,
Silently repeat,
I am here.
I am safe.
I am at peace.
Feel gratitude for your breath,
For how it supports you.
Moment after moment,
Without asking for anything in return.
Start to deepen your breath again.
Inhale.
Exhale with a soft sigh.
Wiggle your fingers and toes.
Roll your shoulders.
And when you're ready,
Slowly open your eyes.
Take a moment to notice your surroundings,
The colors,
The light,
The sounds.
And know that you can return to your breath anytime you need grounding and peace.
Take one final deep breath together.
And exhale completely.
Thank you for breathing with me.
