Welcome to the calming breath meditation.
My name is Johnny and I am honored to be guiding you today.
Find a comfortable seated or reclined position.
As you feel comfortable,
Allow your eyes to soften close.
Begin to relax your body.
Let your feet anchor down against whatever they are touching.
Allow your hands to uncurl.
Let your shoulders drop and neck lengthen.
Allow your jaw to unclench and the muscles of your face to soften.
Give your body total permission to settle and rest.
Now bring your attention to your breath without changing your breath quite yet.
Just become more aware of it.
Notice its natural pacing,
Its subtle sound,
Its multi-dimensional feel.
Our breath is our most powerful tool for becoming more present,
Centered,
And calm.
Today we will engage a breath work technique called rest breath,
Also known as paced breath.
In this technique,
We will inhale through the nose for four seconds and exhale through the nose for six seconds.
This breath work technique has been proven to soothe the central nervous system and activate the parasympathetic nervous system,
Which allows the mind to calm and the body to relax.
Let's begin.
Take a moment to exhale all of your air so you can begin fresh.
Now inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Inhale for four,
Exhale for six.
Now continue with this breath on your own.
Inhaling for four deeply,
Exhaling for six fully.
If inhaling for four and exhaling for six feels a bit too long or not right for you,
Then just try inhaling for three and exhaling for four or five.
Just try to make your exhales a moment or two longer than your inhales.
We will continue here for a couple of minutes.
Lightly hold your concentration on the breath to maintain this rhythm of four or so in and six or so out.
If your mind wanders,
It's no worries.
Just notice when it does.
Kindly let whatever has come up pass and gently guide your attention back to the breath.
As you breathe,
Begin to feel more present,
Centered,
And calm with each and every round of breath.
Continue here.
I will mind the time.
Now on your next exhale,
You can release this pacing of breath and allow your breath to return to a rhythm that feels natural and good to you.
Notice how you feel perhaps more present and grounded,
Centered and clear,
Relaxed and calm.
As you feel ready,
You can open your eyes and return to your day.
Friends,
Thank you so much for allowing me to guide you through our calm breath meditation.
This breathwork technique is a powerful one to practice even for just a couple of minutes when you are heading into or coming out of a stressful situation and when you are ready to settle down before sleep.
Feel free to practice on your own or return to this recording as you need.
Once again,
Thank you and be well.
