Sometimes we're short on time or we just need something in the moment.
So here's a calming breathwork meditation that you can use as a standalone practice or at the beginning of a longer session.
It's soothing,
Accessible,
And perfect for helping anyone ground themselves.
So whether you're feeling a little scattered or just want a moment of peace,
This is for you.
Wherever you are,
This moment is yours.
So let's begin.
Find a comfortable position,
Seated or laying down.
Let your hands rest softly,
Maybe one hand on your heart and one on your belly.
Close your eyes or keep a soft gaze.
Take a deep breath through your nose.
Slowly sigh it out through your mouth and then just be here.
Again,
Inhale through the nose and exhale out the mouth,
Soft and long.
Just finding your body softening under the breath and allowing yourself to be here.
One more time,
Breathing in the ease and breathing out any tension you may be feeling.
We're going to begin with a simple breathing technique,
Box breathing.
It's gentle and it helps to calm your nervous system.
You're going to inhale through your nose for four,
Hold for four,
Exhale through your mouth for four,
And at the bottom,
Hold again for four.
When you're breathing here,
Just be.
Allow your body to focus on the counting and the gentle rise and fall of your chest and your belly.
Allow the noise outside of you just to fade away.
So let's begin together.
Breathing in for one,
Two,
Three,
Four.
Hold two,
Three,
Four.
Release two,
Three,
Four.
Hold two,
Three,
Four.
In two,
Three,
Four.
Hold two,
Three,
Four.
Release two,
Three,
Four.
Hold two,
Three.
In for four.
Hold for four.
Release for four.
Hold for four.
Breathe in,
Hold,
Release,
Hold.
Now do this on your own.
Allow yourself to be present in this moment just by focusing on your breath,
Letting the world around you just slip away.
I'll mind the time,
But just be here in this moment just for a few more rounds.
Let that breath go and now we're going to soften into a count of four and exhaling for the count of six.
Breathing in for one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale in two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Keep going at your own pace.
Let each inhale fill your body with calm.
Let each exhale melt away the weight you no longer need to carry.
Breathing in for four and out for six.
Just be here a moment with your breath.
Now let's begin to add a silent mantra to your breath.
Breathing in,
I am here.
Exhaling out,
I am calm.
I am here.
I am calm.
I am here.
I am calm.
Repeat this gently as you breathe in and out and let it be your rhythm,
Feeling and embodying those words now.
Release that mantra and just breathe naturally here.
Feel your feet or the base of your spine connecting to the ground.
Feel the breath gently rising and falling.
Let your breath return to a natural rhythm,
Slow,
Steady,
Easy.
Now place both hands over your heart.
Notice your heart beating.
Notice the warmth of your hands on your skin.
Take a nice,
Long,
Slow inhale in and a long,
Slow breath out.
Sitting here,
Just notice how you feel.
Lighter,
Softer,
More present.
Whatever the feeling is,
Just notice it here.
Know that you can return to this practice any time you need to pause,
Re-center,
Just claim your energy.
It's simple but effective.
Take one more nice,
Long,
Slow inhale in through the nose.
And on the exhale,
You can start to bring yourself back,
Just noticing your body,
Moving it gently.
Sit for as long as you need,
And when you're ready,
You can come back and open your eyes.
And thank you so much for meditating with me.
Have a great day.
