Welcome to the X-Breath.
My name is Mark Moon.
Thank you for joining me in this calming,
Coherent breathing meditation.
A simple technique for reducing anxiety and stress levels,
Improving your sleep and recovery,
And regulating your nervous system.
We will take five breaths per minute,
Which synchronizes communication between your heart and your brain.
This will leave you feeling relaxed and recharged,
While optimizing your body's natural ability to self-regulate.
So before we begin,
Switch off your devices so you won't be disturbed,
And find a comfortable place to sit or lie down.
And when you're ready,
Close your eyes and let's begin.
Breathing deeply through your nose,
Let it out with a sigh.
Do this a few more times to arrive in your body,
And relax a little more with each exhalation.
Now breathe in and out through your nose,
Feeling the natural flow of your inhale and your exhale.
During this practice,
It's normal that your mind may wander.
So if this happens,
Simply notice any thoughts and stay relaxed.
Notice the expansion of your inhale,
And feel the softening of your exhale,
Synchronizing your brain and your heart's rhythm with each and every breath.
Breathing in and out through your nose to a rhythm of six seconds.
Breathe in,
Three,
Four,
Five,
Six.
Breathe out,
Three,
Four,
Five,
Six.
Breathe in,
Three,
Four,
Five,
Six.
Breathe out,
Three,
Four,
Five,
Six.
Breathe in,
Continue to the rhythm of six seconds.
Breathe out,
Keeping your breath smooth and steady.
Breathe in,
Imagine your breath as a gentle wave,
Washing over a sunlit shore.
Breathe in.
Each wave cleanses your body and your mind.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Each breath should feel complete and connected.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Coherent breathing ignites gratitude,
Joy,
And compassion.
Breathe in.
With every breath,
Fill your heart with gratitude.
Breathe out.
Breathe in.
Feel each breath drawing in joy and compassion.
Breathe out.
Breathe in.
Thoughts may come and go like clouds in a windy sky.
Breathe out.
Breathe in.
Stay relaxed and let your breath lead the way.
Breathe out.
Breathe in.
Your breath is a constant anchor in your physical body.
Breathe out.
Breathe in.
A conscious reminder coming back home to you.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
When we breathe with compassion,
We radiate love.
Breathe out.
Breathe in.
Feel the deep connection you share with all beings.
Breathe out.
Breathe in.
Envision your heart expanding with compassion.
Breathe out.
Breathe in.
Connecting with all of the life around you.
Breathe out.
Breathe in.
Let your breath be a vehicle of compassion.
Breathe out.
Breathe in.
It carries kindness and care through your body and beyond.
Breathe out.
Breathe in.
Feel your heart and mind aligning with every breath.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Let the seeds of joy grow within you.
Breathe out.
Blossoming into a peaceful smile.
Breathe in.
Breathe out.
Letting go of the breath and notice your natural rhythm.
Observe the changes in your body and notice how you feel.
Acknowledge the clarity,
Calmness,
And connection within.
Remember these moments of gratitude,
Appreciation,
And compassion are always accessible with just a few mindful breaths.
Take your time and sit for as long as you can to integrate this practice.
May your day be filled with gratitude,
Joy,
And love.
Thank you for joining me in this coherent breathing meditation.
And I look forward to our next session together at the X-Breath.
