Mindful Equal Breathing

A simple meditation to cultivate mindfulness with guidance on equal breathing. I will guide you through a series of equal breathing. Simply inhaling for a count of four and exhaling for a count of four. This is a great breathing exercise to relieve feelings of stress and anxiety and promote relaxation and self-awareness. This is also perfect as a bedtime breathing exercise to help draw you into sleep. Find this practice any time you need to recenter yourself and bring you into the present moment.

Transcript

Hello and welcome.

It's Fe here.

Today I will guide you through an equal breathing exercise.

Begin by finding a comfortable position.

This can be seated in a chair,

Against a wall,

Or even laying down.

Focus on creating space and length in the spine.

Perhaps you want to stretch your arms gently above your head before you let them rest in your lap or on your belly.

Soften the gaze to the tip of your nose or close them completely.

Become aware of your body and the space it is taking up.

Can you sink a little deeper into your comfortable position?

Remain mindful of continuing to create space between the ears and the shoulders and the back body.

Take a moment to notice the temperature of the air on your skin.

Is it cool or warm or just right?

Bring awareness to your breath without judgment or without trying to change it.

Simply observing your breath as it is in this moment.

Is it shallow or deep?

Is it forced or flowing easily?

Can you feel where your breath is in your body?

Do you notice a difference between your inhalations and exhalations?

Perhaps on your inhale you notice a cool air gently flowing in through the nose and a warmer air as you exhale.

Do you notice the natural rise and fall of your belly with each breath?

We'll begin the equal breathing by inhaling through the nose for a count of four and exhaling through the nose for a count of four.

Breathe in and fill up the lungs for four,

Three,

Two,

One.

Breathe out the nose for four,

Three,

Two,

One.

Again,

Breathe in,

Filling up the lungs and feeling the belly rise for four,

Three,

Two,

One.

Breathe out,

Feeling your belly fall for four,

Three,

Two,

One.

Breathe in and fill up the lungs for four,

Three,

Two,

One.

Breathe out for four,

Three,

Two,

One.

Continue to do this at your own pace for at least three more rounds.

Begin to return your breath to its own natural rhythm.

Does your breathing feel different from when you began?

Perhaps it feels a little more easy,

A little more natural to breathe fully.

Begin to expand your awareness to your entire body.

Notice how it feels in this moment.

Then expand your awareness beyond your body to the room you're in.

When you are ready,

Flutter your eyes open to become fully aware of your physical presence.

Namaste.

Reviews

Very relaxing and calming, thank you Faye.

That was nice Faye! I’d love to see one of these for 10 minutes. It sure would enhance my meditation 🤗. Thank you very much 🙏

Thank you so much for this wonderful meditation Faye :)
Feeling lighter and energised :)