Hi,
Welcome to this guided deep belly breathing meditation.
This is one of my favourite techniques in order to calm the body,
To help still the mind and bring a little more peace and clarity into your life.
So begin by lying down completely and get yourself nice and comfortable.
And then start to completely relax and let go.
Allow there to be a space between your feet and let the toes flop out to the side.
Move your hands a little away from your body and make sure that your palms are facing upwards.
Relax your toes,
Shins and knees.
And soften your thighs and stomach and the whole back area.
And relax your arms and every muscle in your hands and fingers.
Gently close your eyes.
And allow there to be a little more space between your eyebrows as the forehead and scalp relax.
And just begin to switch your mind off to,
You can imagine it dropping out the back of your head.
As you place every inch of your attention onto your breath.
And we'll start with just a really deep and slow and conscious inhale.
And a full exhale.
And slowly start to place one hand onto your stomach and one onto the chest.
And take a full breath in.
And then exhale,
Squeeze every last drop of breath out of your body.
Breathe in through the nose,
The belly rises,
Then the chest.
And as you exhale the belly is the first thing to fall.
Then the chest.
Deep inhale belly,
Full exhale belly,
Chest.
Deep inhale belly rises,
Chest rises,
Feel your collarbones lift.
Exhale belly falls,
Chest falls,
Collarbones fall.
Full inhale belly rises,
Chest rises,
Collarbones lift.
Fill your throat with air.
And exhale belly falls,
Chest falls,
Collarbones fall,
Release the air from your throat.
Breathe in belly,
Chest.
Breathe out belly,
Chest.
Breathe in belly,
Chest.
Breathe out belly,
Chest.
And keep your mind on your breath,
Deep breath in belly,
Chest.
Breathe out belly,
Hand chest.
Three more like this.
Breathe in belly,
Chest.
Breathe out belly,
Hand chest.
Breathe in belly,
Chest.
Breathe out belly,
Hand chest.
Last one,
The deepest breath you've taken all month,
Breathe in belly,
Chest.
And breathe out belly,
Hand chest.
And allow yourself to return to your natural breathing.
And place your hands either side of your body with the palms facing up.
And just take a moment to notice the calm that you've generated in your body.
And stay here for as long as you like or you need.
But if you're ready,
Begin to gently wiggle maybe your baby fingers and your toes.
As you begin to sweep your hands up above your head,
Interlace your fingers,
Flip your grip and take a nice big stretch like you've just woken up in the morning.
Bringing yourself back to your room,
Back to the space that you're in.
And we'll end with one deep inhale and a full exhale.
As you gently blink your eyes open.
Thank you for practicing today.
Have a beautiful day.
