Welcome.
Today,
We'll be slowing down,
Softening,
And returning to ourselves with this calming guided breath meditation.
Using a simple breathing pattern,
Inhale through the nose,
Gently hold at the top,
And slowly exhaling through the mouth.
You'll invite your nervous system into a state of greater ease and presence.
This style of breathing can help reduce stress,
Quiet a busy mind,
Improve focus.
And encourage deep relaxation by activating the body's natural relaxation response.
Whether you're beginning your day,
Taking a mindful pause,
Or winding down for the evening,
This practice offers a gentle space to reconnect with yourself.
So take a moment now to make yourself comfortable.
You may choose to sit upright with your feet resting on the floor,
Your spine long but relaxed.
Or if it feels better for you today,
Lie down and allow yourself to be fully supported.
Let your hands rest wherever they feel natural,
Maybe planting your hands on your belly or your chest,
Or simply allowing the palms to rest by your sides.
If it feels safe to do so,
Gently close your eyes now.
Or simply hold a soft gaze.
There is nowhere else you need to be now.
Nothing to accomplish.
Just this moment.
Today we'll be breathing in through the nose,
Holding gently at the top.
And exhaling slowly through the mouth The inhale invites fresh energy in.
The gentle pause allows the breath to settle.
The slow exhale signals to your body that it's safe to relax.
Remember,
Your breath should never feel forced.
So if you need to shorten the breath or skip the hold at any point,
Please do.
Listen to your body always.
Let's begin.
Take a slow breath in through your nose.
Home.
And gently sigh it out to your mouth And again,
Inhale through the nose,
Hold.
And exhale through the mouth.
Continue at your own comfortable pace breathing in hold and exhale As you breathe,
Notice the coolness of the air entering through your nose.
The warmth of the breath leaving through your mouth.
Each inhale creating a little more space within you.
Each exhale,
Allowing your shoulders to soften.
Your jaw to relax.
Your body to become a little heavier.
Continue breathing in through the nose.
And gentle pause and out through the mouth Feeling free to find your own rhythm.
Slowing it down,
Speeding it up.
Whatever feels good in your body right now.
If your mind begins to wander,
That's perfectly okay.
Simply notice where it has gone.
And kindly guide your attention back to the next inhale.
There is nothing to fix.
Nothing to change.
Just breathing.
Allow each exhale to carry away anything you've been holding onto today.
Any tension.
Any mental chatter.
Any need to rush.
And just let it leave with the breath Continuing on,
Inhale.
HALL Exhale.
Imagine each breath creating a little more openness inside you.
A little more calm.
A little more ease.
One breath at a time.
Stay with this rhythm for a few more breaths.
In through the nose.
HALT And slowly exhale through the mouth.
One last full breath in,
Holding at the top.
And gently let it go.
Allowing your breathing to return to its natural rhythm.
Notice how you feel.
Noticing the quiet that's always been here beneath the noise.
Take your time.
Just be here for a few more moments and then when you're ready.
Gently beginning to wiggle your fingers and toes.
Perhaps roll your shoulders or stretch in whichever way feels really good.
And whenever you feel ready,
You may gently and slowly open your eyes.
And carry this slower,
Steadier breath with you into the rest of your day.
Thank you for practicing with me.
May you know peace.
