Hello,
I'm Jessie Galvin.
Welcome to this guided meditation of 4-7-8 breathing.
Now take a moment or two to find a comfortable position,
Either sitting or lying down.
And when you're ready,
Close down your eyes.
Take a few moments to relax your shoulders.
To make any adjustments that you need in your body so that you can be really comfortable.
And allow yourself to settle into this present moment.
Letting go of any tension or distractions.
We'll begin with a few clearing breaths.
So take a deep breath in through your nose.
And out through your mouth.
Again,
Take a deep breath in.
This time lift your shoulders up to your ears as you breathe in.
And as you exhale through the mouth,
Let the shoulders drop down.
And again,
Take a full breath in,
Lift the shoulders up to the ears.
And exhale,
Let it all go.
Let's begin by bringing your attention to your breath.
Not trying to change or manipulate your breath in any way.
But just watching your breath as it flows naturally in and out of your body.
Tuning into its natural rhythm and flow.
We just pause here for a few moments.
And be completely present with this breath.
And as you become more absorbed by this breath,
Allow everything else to fade into the distant background.
Allow your breath to find its natural rhythm.
And just watch this ebb and flow.
Now we begin the 4-7-8 breath work.
We're going to inhale.
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
Exhale.
2,
3,
4,
5,
6,
7,
8.
Inhale.
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
Exhale.
2,
3,
4,
5,
6,
7,
8.
Inhale.
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
Exhale.
2,
3,
4,
5,
6,
7,
8.
Inhale.
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
Exhale.
2,
3,
4,
5,
6,
7,
8.
Inhale.
Hold.
Exhale.
Inhale.
Hold.
Exhale.
Inhale.
You continue this breath for a little while on your own.
Keeping your awareness on the count.
And allowing the breath to flow smoothly.
Between the inhale,
The hold and the exhale.
As we continue here for a little while longer.
Allow each breath to bring you into a deeper state of relaxation.
With each inhale,
Imagine yourself filling with calmness and clarity.
With each exhale,
You find the sense of release and softness.
If your mind begins to wander off,
Gently guide your awareness back to the counting and the sensation of your breath.
After your next exhalation,
You're going to release the 4,
7,
8 breath.
And take a deep breath in through your nose.
And out through your mouth.
As you release your breath,
Keep your eyes closed.
And just rest here.
With this deep sense of relaxation.
Washing over you with every breath.
We're going to take one more deep breath in through the nose.
And out through the mouth.
And when you're ready,
You can gently wiggle your fingers and your toes.
As you slowly guide your awareness back into your physical body.
And then slowly open your eyes.
Carrying with you this sense of calm that you've cultivated and tapped into as you move throughout your day.
Remember you can always return to this practice whenever you need a moment of peace and balance.
May each breath you take be a source of relaxation,
Clarity and rejuvenation.
Thank you for practicing with me today.
I'm Jessie Galvin.
Have a beautiful day.
