Breathing Meditation For Anxiety Relief

Breathing meditation is a mindfulness practice that can significantly alleviate anxiety by bringing focus to the breath. In this practice, individuals are encouraged to find a quiet space, sit comfortably, and close their eyes. They then concentrate on their breath, observing its natural rhythm without attempting to control it. As attention shifts solely to the breath, the mind gradually calms, reducing anxious thoughts and promoting a sense of relaxation and inner peace. Regular practice of breathing meditation can empower individuals to manage their anxiety more effectively, fostering a greater sense of well-being and resilience.

Transcript

Welcome to this meditation for coming home to your body and returning to your breath.

This meditation can be used when you're starting to feel anxious,

The world may be spinning a little out of control,

Or you just want to re-center and focus yourself.

To begin,

Come into a comfortable position,

Laying down,

Seated,

Whatever feels best for your body.

As you begin to feel supported with the ground below you,

Take a deep breath in through your nose and exhale out of your mouth.

Inhale through your nose,

Exhale out of your mouth.

One more soft,

Deep breath.

And allow the mind to gently clear.

Whatever has happened before or whatever will happen later,

Just allow it to melt away.

Give yourself permission to be in this one moment.

The body relaxed,

The breath feeling natural,

The mind is calm.

We'll begin a short breathing routine.

We're going to inhale for a count of four,

Hold the breath for a count of six,

And exhale for a count of seven.

Take a nice breath in through your nose,

Exhale,

Let it go.

And we'll begin.

Inhaling for four,

Three,

Two,

One.

Hold for six,

Five,

Four,

Three,

Two,

One.

Exhale seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale for three,

Two,

One.

Hold six,

Five,

Four,

Three,

Two,

One.

Exhale for seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale for four.

Hold for six.

Exhale for seven.

Inhale for four.

Hold for six.

Exhale for seven.

Continuing on your own,

Staying with your breath.

Feel the body relaxed,

Allowing the mind to be still.

Doing one more full round,

And allowing your breath to return to its natural rhythm.

Whatever you're holding on to,

Can you soften just a little bit more?

Can you welcome in stillness?

Can you let ease flow through your body?

Can you give yourself just a little bit more grace?

Take a deep breath in through your nose,

And a big exhale out of your mouth.

When you feel ready,

Opening your eyes,

Bringing some soft movements into your body,

And with this calm,

Grounding feeling,

Reentering your day.

Have a beautiful day.