Welcome to mindful breathing.
Before we start any meditation practice,
Relaxation techniques,
Or anti-stress remedies,
We first must be mindful of our breath.
All balance and relaxation and calm can simply start with our breath.
So I ask you to just take a comfortable position,
Sitting up,
Lying down,
And just find a comfortable place where you will have a few moments to be undisturbed.
Find the natural rhythm of your breathing.
Find how your body inhales and exhales.
This technique for mindful breathing can be used anywhere at any time to recenter,
Relax,
And find your calm.
Find the rhythm of your breathing.
Pay attention to your inhalations.
Are they short?
Do they ease and flow with comfort as you take that breath?
Exhale.
Now as we go into the practice of mindful breathing,
I want you to take an exaggerated breath.
A deep breath in,
Pulling from your belly up into your chest and holding that for three seconds.
Now exhale,
Pushing out.
With this next breath,
We ask that you pull up from your belly,
Filling your lungs with oxygen and just allowing your lungs to fill with pure oxygen.
Now exhale,
Pushing any stress or tension out.
And as you start to feel more relaxed,
Pay attention to your body.
Allow your shoulders to drop just a bit.
Allow your legs and your hands just to lie wherever they feel comfortable.
Pay attention to your jaw.
Is your jaw clenched?
And just relax,
Breathing in and out.
In this next sequence that I'm going to guide you through,
We're going to do three sets of three deep inhales,
Holding for the count of three and then exhaling for the count of three.
Whenever you're ready.
One,
Two,
Three,
Deep inhalation.
Holding three,
Two,
One.
Exhaling.
Deep inhalation,
Filling your lungs.
And exhale.
Deep breath in.
And exhale.
And just find the natural rhythm of your breathing.
Wherever you may be,
At work,
In a car,
At home,
And you feel tension or stress,
Anger or frustration start to rise.
Any anxieties,
Any overthinking.
And we recenter ourselves with these three simple deep inhalations and strong exhalations.
We are allowing our body to just relax,
Allowing our mind to just soothe for just a moment.
This mindful technique for breathing can be done anywhere.
You have the greatest tool within you,
And that is within your breath.
And now.
