Balanced Breath

In this breathing meditation track, the aim is to regulate your nervous system through breathing in a balanced way. The music is designed for you to follow the count of 4 in and 4 out however you can double the length to 8 in/out if that is desired. There are additional prompts along the way to support your breath journey. If you have any questions you are always welcome to reach out to Martine via her Insight Timer profile.

Transcript

Hi,

My name is Martine and I'm going to guide you through a breathing meditation which will support and balance your nervous system.

We're going to breathe for about 8 minutes,

Inhaling for 4 and exhaling for 4.

However,

If you'd like to inhale for 8 and exhale for 8,

You can do that.

The music is designed to guide you with each beat of the breath and there'll be some prompts from myself along the way.

So get comfortable,

Close your eyes and tune into your breath and nervous system.

Take a deep breath in through the nose and out through the mouth.

In through the nose,

Out through the mouth,

In through the nose and out through the mouth.

So inhaling 1,

2,

3,

4,

Exhale 2,

3,

4,

Inhale and exhale,

Inhale and exhale.

Noticing how the breath enters your body,

Feeling held by the earth beneath you,

Keeping that breath as balanced as you can,

Seeing if you can breathe deep into your belly so your stomach expands and notice how it contracts on the exhale,

Relaxing all your muscles as you breathe deeply into your body.

And if you feel like doing longer inhales for 8,

Just double those beats.

Halfway through,

You're doing so good.

Observe all these sensations in your body,

Any feelings or emotions coming through,

Just allowing them to be present.

You don't need to change anything,

Just being with our bodies,

With our breath,

With our nervous system.

Noticing any resistance that's coming up for you,

Just see if you can breathe into it.

Allow ease and flow into your body.

And taking that last inhale,

Last exhale,

Take a deep breath in through the nose and out through the mouth.

Just notice how your body feels after doing this balanced breathing practice.

Take some space to explore and see you again.