Welcome to breathe anxiety away.
Begin by getting yourself into a comfortable position.
Take a moment to really settle into the frame of your body.
Feeling balanced and centered.
Shoulders down,
Muscles released and when you're ready you can gently close your eyes.
For now bring your attention to the gentle rhythm of your breathing.
There's no need to change it yet.
Just notice how it feels as the air moves in and out of your body.
What sensations do you notice?
Do you feel a warmth as you exhale and a chill as you breathe in?
What muscles are you using?
Notice points of contact.
What can you feel beneath your body?
The feeling of clothes on your skin?
Becoming more present now,
Delving into being intentional with your breath.
You have chosen to step into a space of peace,
Safety and relaxation.
This time is for you and it's all about letting go of tension and finding your center.
Now take a slow deep breath in through your nose,
Feeling your belly expand fully,
Ribs relatively still and then exhale softly through your mouth as you feel anxiety simply melt away.
Let's try that again,
Taking another deep breath in,
Filling your belly like a balloon and exhaling slowly and completely,
Feeling the peace within you.
Now,
This time,
As you inhale that deep breath in,
See if you can do it to a count of four,
Then hold for four,
Then hold for four and exhale for a count of six.
And again,
Gently inhale for a count of four,
Hold for four and exhale for a count of six.
You can keep going with this breath now at a pace that feels right for you.
Stomach expands as you breathe in,
Upper chest remains relatively still,
Holding at the top and exhaling as your stomach contracts.
Stomach expands as you breathe in through the nose,
Upper chest remains relatively still,
Holding at the top and exhaling through your mouth as your stomach contracts.
Take your time with the exhalation,
Release any emotions you no longer want or need.
Stomach expands as you breathe in through the nose,
Upper chest remaining relatively still,
Holding at the top and exhaling through your mouth as your stomach contracts.
Nice,
Long exhalation.
Feel the anxiety leaving your mind and body now.
This breathing technique helping you to slow down completely.
And there's no judging if your thoughts drift off.
If this happens,
You simply return your awareness to your breath.
Keeping your upper chest calm and still,
Reminding your body that you're safe.
Belly expands as you breathe in through the nose,
Upper chest remaining relatively still,
Holding at the top and exhaling through your mouth as your stomach contracts.
Nice,
Long exhalation at whatever pace feels good for you.
And if you find it helpful to count,
Then you can do the count of in for four,
Hold for four and out for six.
You choose what feels good to you.
Anytime a thought comes to mind,
You just return your attention to this beautifully relaxing breath.
Upper chest relatively neutral.
You are safe and you are calm.
With each breath,
You imagine tension leaving your body.
Breathe in calm and exhale stress.
Feel yourself sinking deeper into comfort with every breath you take now.
And as you continue to breathe deeply,
I'd like you to imagine a warm wave of relaxation starting at the top of your head.
And with every breath,
This wave moves downward,
Melting away any tension it touches.
Feel it softening your forehead,
Releasing your jaw and easing your shoulders.
With each exhale,
Any tightness simply dissolves.
The wave continues down,
Flowing through your chest,
Your arms,
Your back and your legs.
It finally reaches your feet,
Carrying away any remaining stress.
Notice how your entire body feels lighter now.
Calm,
Peaceful and fully supported.
Belly expands as you breathe in through the nose.
Upper chest remaining relatively still.
Holding at the top and exhaling through your mouth as your stomach contracts.
Nice long exhalation at whatever pace feels good to you.
Now let's deepen this calm by visualising a serene place.
Picture yourself in a location that feels safe and soothing for you.
Perhaps it's a quiet beach,
A lush forest or a cosy room bathed in soft light.
Notice the colours,
The textures and the sounds in this place.
And you can allow yourself to feel completely at ease here.
As you breathe deeply and silently you can repeat to yourself,
I am calm.
I am safe.
I am in control of my breath and I let it guide me to peace.
With every repetition,
Feel the words becoming your truth.
Belly expands as you breathe in through the nose.
Upper chest remains relatively still.
Holding at the top.
Exhaling through your mouth as your stomach contracts.
Long exhalation,
Anxiety melting away.
And this breathing cycle slows your heart rate and anchors you in the calmness.
Notice how your body feels lighter,
Your mind feels clearer and your heart more at peace.
In your next inhalation take an extra long inhalation and when you're ready let it go with an audible sigh.
As your whole body releases.
Allowing your breathing to return to your normal pace now.
And remember this calm is always within you.
Anytime you feel anxious you can return to your breath,
Counting slowly,
Finding your centre.
You've done something wonderful for yourself today.
Carry this peace with you and let it guide you.
Now I'm going to count from one to five.
And with each number you'll become more aware of your surroundings.
Bringing this sense of calm with you into the rest of your day.
One,
Starting to feel the surface beneath you.
Two,
Becoming more aware of the sounds around you.
Three,
Gently wiggling your fingers and toes.
Four,
Taking a deep refreshing breath in and exhaling fully.
Five,
Opening your eyes,
Feeling calm,
Centred and ready to move forward with your day with calm and confidence.
