Short Breathwork For A Midday Energy Reset

Take a moment to reset your energy and refocus your mind with the gentle rhythm of the 3-part breath. This guided meditation will guide you through a balanced cycle of inhale, hold, exhale, and pause, helping you cultivate awareness and calm in just a few minutes. Perfect for midday, this practice invites you to connect with the present moment, clear mental clutter, and realign with your intentions. With each breath, you'll create space for clarity and renewal, leaving you refreshed and centered to continue your day. Background Music by Kevin MacLeod - Tranquility Base

Transcript

Welcome,

This is Dani and this meditation will be a short grounding breath awareness practice.

So begin by finding a comfortable seated position.

Allow your spine to lengthen,

Shoulders to relax away from the ears and your hands rest gently onto your knees or in your lap.

Close down the eyes or soften the gaze off the tip of the nose.

Take a moment to welcome yourself into this space.

Let go of anything that is lingering from the day and notice how your body feels as your feet connect to the ground beneath you.

Your hands settle loosely and you feel the natural rhythm of your breath.

There is no need to change anything,

Simply become a witness to yourself.

Gently shift your attention to your breath.

Feel the cool air entering through the nose and the warmth as it leaves.

Notice the subtle rise and fall of your chest,

The gentle expansion of your belly with each breath in and out.

If your mind starts to wander,

It's okay.

Gently guide your focus back to the breath.

Hearing that sound of the breath just like a wave on the shore,

Drawing up and washing away,

Begin to deepen your awareness of the breath.

Take your next exhale,

Then inhale slowly for a count of 4,

3,

2,

1,

Pause for a moment at the top.

Exhale slowly for a count of 4,

3,

2,

1,

Inhale 4,

3,

2,

1,

Pause,

Exhale 4,

3,

2,

1,

Inhale 4,

3,

2,

1,

Pause,

Exhale 4,

3,

2,

1,

Inhale 4,

3,

2,

1,

Pause,

Exhale 4,

3,

2,

1,

Pause,

Exhale 4,

3,

2,

1,

Inhale 4,

3,

2,

1,

Pause,

Exhale 4,

3,

2,

1,

Continue that breath cycle with your own counts.

Let this rhythmic breathing anchor you.

Feel how the inhale brings energy and life into your body and the exhale releases another layer of tension.

As you continue,

Notice any sensations that arise,

Perhaps the breath feeling cool or warm,

Deep or shallow.

Whatever you sense,

Welcome it with curiosity and compassion.

Release any effort to control the breath now.

Let it flow naturally as it did at the start.

Take a moment to feel gratitude for this connection to your body and breath,

A reminder of your aliveness in the present moment.

When you're ready,

Gently blink open your eyes to the space around you.

Continue to carry this sense of calm and awareness with you as you move throughout the day.

Take one final deep breath in.

Let it all out.

You are here,

Grounded and at peace.

Thank you for joining me for this meditation.

Have a beautiful day and we'll see you soon.