Hi,
And welcome to this deep breathing meditation.
If you practice it enough,
It will allow you to quickly reach a deep state of relaxation every time you need it.
You will be able to do so by practicing a powerful relaxation breathing technique called deep breathing,
Or belly breathing.
Begin by finding a comfortable position with your back straight,
Allowing your body to relax and settle into a state of tranquility.
Gently close your eyes and take a moment to connect with the natural rhythm of your breath.
As you turn your attention inward,
Bring your awareness to your hands.
Rest your hands at the bottom of your ribcage,
With your fingertips gently touching.
This connection will serve as a gentle reminder of your breath throughout the meditation.
Take a slow,
Deep breath in through your nose,
Allowing the breath to fill your lungs and expand your ribcage.
Feel your fingertips gently separating as your ribcage expands,
Creating space for your breath.
Now,
Exhale slowly and completely through your mouth,
Feeling the warmth of your breath as it leaves your body.
Notice how your fingertips softly come back together as your ribcage relaxes.
Perfect.
Continue this slow,
Deep breathing pattern,
Inhaling through your nose and exhaling through your mouth.
Breathing in through your nose helps to filter and warm the air,
While breathing out through your mouth promotes a sense of release and relaxation.
Very nice.
Slow and smooth.
As you breathe in,
Imagine the air entering your body,
Traveling deep into your lungs and filling your entire ribcage.
Feel your ribcage expanding,
Allowing space for this deep inhalation.
When you exhale,
Gently purse your lips,
Allowing the breath to escape slowly and smoothly.
As you breathe out,
Feel any tension or stress leaving your body and sense your ribcage relaxing and settling.
Very good.
Continue to breathe in this slow,
Deep manner,
Feeling the rise and fall of your ribcage beneath your hands.
Let each breath be an opportunity to cultivate a sense of calmness and serenity within.
If your mind begins to wander,
Gently guide your attention back to the sensation of your breath,
The touch of your fingertips on your ribcage and the specific aspects of each breath.
Embrace this connection as a source of grounding and focus.
Just like that.
Nice and deep.
Now,
As we near the end of this practice,
You have the option to either continue breathing in this peaceful state,
Allowing the benefits of slow,
Deep breaths to nourish your body and mind,
Or slowly open your eyes and take in the serene environment around you.
Take a moment to appreciate the newfound sense of relaxation and calmness that you've cultivated through this practice.
Carry this tranquility with you even after this practice,
Embracing the power of slow,
Deep breathing to bring peace and balance to your mind and body.
Whenever you feel the need to reconnect with this serene state,
Simply return to your breath,
Feeling the gentle separation and rejoining of your fingertips on your ribcage,
And allow yourself to be present in the moment.
Take a final deep breath in and as you exhale,
Gently release any lingering tension.
When you're ready,
You may slowly open your eyes,
Feeling refreshed,
Revitalized and deeply relaxed.
I will be here any time you need it.
I wish you all the very best.
Till next time.
