Freedom From Stress Meditation Series: Day 4

Welcome to day four of this seven-day habit series, Freedom From Stress. Today will be filled with breathing exercises for calming your system when you feel overwhelmed. The more we practice relaxing and steady breathing, the more our nervous system will calm and return to a more peaceful state.

Breathing is a physical practice that can help get us out of our heads, as well as allow our bodies to reset. Stay with it, you’re doing great!

Transcript

Hello and welcome back.

I'm really impressed with your dedication to the series and I'm happy to be on this path with you.

Let's begin by closing your eyes and settling into your posture.

Notice the relaxation that's already present.

Your body is beginning to learn that when you sit down to meditate,

It's okay to release and relax.

You're training yourself to have a calm and peaceful experience.

Today we are going to work with breathing.

Mindful breathing can be a total lifesaver when it comes to stress.

We'll start with something called square breathing.

You'll breathe in for four counts,

Hold for four counts,

Breathe out for four counts,

And then again hold for four counts.

We'll go through several cycles and I'll guide you the whole time.

Let's begin.

Breathing in,

Two,

Three,

Four,

Hold,

Two,

Three,

Four.

Breathing out,

Two,

Three,

Four,

Hold,

Two,

Three,

Four.

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four.

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four.

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

Good.

Now you can return to normal breathing.

And again,

I would like you to come back to relaxation in the body.

Find a resource and rest there for a moment.

Now we're going to link simple words with breathing.

On the inhale,

Say the word calm in your mind.

And on the exhale,

Say the word peace in your mind.

Calm,

Peace.

Calm,

Peace.

Continue like this on your own for a moment.

Now,

Let the words go and allow your breath to flow at its natural pace and rhythm.

Allow the soothing movement of breathing to calm and ground you.

One breath at a time,

Becoming more and more peaceful and relaxed.

There's nothing you have to do right now except breathe and relax.

Let go of what came before this meditation and what's coming after.

Breathe and relax.

Great work.

You can open your eyes.

Try using these breathing techniques anytime you're experiencing stress until our next session tomorrow.

You've already made it to the end of session four.

Tomorrow,

We will do something kind of fun and definitely silly.

See you then.