Welcome to this powerful,
Deep breathing meditation.
Get nice and comfortable and make sure your clothes are loose around the waist to allow for easy breathing.
As you listen,
You will find that your shoulders drop down.
The breath is easy and slow,
Going in and out of your belly.
Everything is moving slowly.
And as you become still,
You slow down even more.
We are going to restore our sympathetic nervous system by doing some deep breathing.
A balanced sympathetic nervous system is the way to maintain great health.
It is essential in your stress relief.
Let's become completely present in this moment.
Tuning in to yourself.
Feel the chair holding your body.
Notice the temperature of the air around you.
Just become aware of your entire body,
From your toes all the way up to the top of your head.
Your jaw is loose and limp.
Your eyes are closed and so relaxed.
Ribs are moving ever so gently with the breath.
Soft and relaxed.
All of the muscles in your back letting go.
Your chest is rising and falling.
With each breath,
Go.
Become soft.
You are doing so well.
For this breathing meditation,
It is good to know what it is doing for you.
When we have stress,
We are experiencing an imbalance in our nervous system.
And deep breathing is a proven way to reset this system.
We all deal with stress in the workplace or even at home.
Stress is a normal part of life.
But when it continues longer than it should,
It becomes chronic,
Which causes havoc in the body.
A good way to have balance and relieve stress in your life is to take just a short time to focus on your breath.
Let's pay deep attention to how the breath expands in the lungs.
Focus on your chest and feel your lungs moving with the air.
Just take nice,
Easy breaths that are not too deep and not too shallow.
Breathing easily in and just let your breath go.
The in breath always becomes the out breath,
Which always becomes your inhale.
Again,
It is an endless rhythm.
Notice your breath.
Gentle,
Calm,
And slow.
Then there is a slight pause in between your breaths.
A gentle and even pause,
Just like the waves on the ocean.
When they make their way to the sand,
They crash on the shore.
And then easily and effortlessly,
The water slips back into the ocean.
Imagine your breath like the waves on the shore.
Breathing in and going out,
Never stopping.
Rhythm of your heart is following along with the rhythm of your breath.
Slow and calm,
Feel as if the breath is moving your body up and down in a very gentle motion.
You can even feel your heart rate slowing down by placing your fingers gently on the side of your neck and feeling your pulse.
Notice your heartbeat is slow and rhythmic.
Rest back down in your lap now.
Let's gain control over our breath by making sure that the inhale is 5 seconds and the exhale is 5 seconds too.
Breathe in 2,
3,
4,
5,
Breathe out 2,
3,
4,
2,
3.
Continue the rhythm of the 5 second breath.
On your breath is slow and rhythmic.
Now for me to guide you again.
Go ahead and breathe in 2,
3,
4,
5,
2,
3,
4,
2,
3,
2,
3.
Allow for your breath to just become natural now.
No need to breathe in any particular way.
Give your mind permission to wander for a few moments.
Observe this moment of deep stress relief.
Breathe in very deeply this time for 3 breaths.
Don't start yet.
Allow for me to guide you.
First,
Think of one thing that you are grateful for.
With this deep gratitude in mind,
Begin your 3 full breaths.
Breathing in as much as you can and then letting the air fall out.
Breathing in very deeply,
Filling your lungs to the brim and breathe out.
Really deep this time.
And let the breath just fall away.
Say to yourself,
I am grateful to be alive.
Think of 3 people that you really care about.
See their faces come alive in your mind.
Perhaps you can even hear them.
Imagine that these 3 people are congratulating you for a great accomplishment.
You have done something amazing.
Something that benefits others and brings value to the world.
With this feeling of joy,
Gratitude,
And love that you are holding,
Let it expand and grow by breathing in once again,
Very fully and deeply.
Holding the breath when you've got full lungs.
Let the breath slowly go.
Rest in a moment of stillness.
The breath changes the body.
Feel how the breath has affected your mind.
We're going to close our meditation with one more 5 second breath breathing technique.
Inhaling for 5 seconds and exhaling for 5 seconds.
Let's begin.
Inhale 2,
3,
4,
5.
Out 2,
3,
4,
5.
In 2,
3,
4,
5.
2,
3,
4,
5.
In 2,
3,
4,
5.
Out 2,
3,
4,
5.
One more 2,
3,
2,
3,
4,
5.
Well done.
This is the end of your meditation.
Open your eyes and take a moment to check in with how you feel.
