Guided Meditation For Stress

During today’s guided meditation, we’ll be practicing pranayama, which is the Sanskrit word for focusing on our breath. I'll guide you through seven rounds of mindful box breathing, which helps to reduce stress and calm the nervous system.

Transcript

Hi, My name is Amber, And during today's meditation we'll be practicing pranayama, Which is the Sanskrit word for focusing on our breath. And because we'll be focusing on our breathing today, Before we get started, Feel free to pause this meditation and blow your nose if you need to, To help you be able to breathe comfortably. Alright, Now if you're ready, Come to an easy, Comfortable seat, And start to become aware of the physical space around you. You might take a soft gaze around the room, Kind of orienting yourself to where you are, What objects are around you, What the room sounds or smells like. You're welcome. What else do we have? And now, Closing the eyes, Start noticing the sensations that are closer to you, Like the seat you're sitting on. How does it feel to have the weight of your legs pressing against it? What do the bottoms of your feet feel like pressing on the ground? Now bringing your attention to your breathing. No need to try and change anything, Just observe what the breath is like. And now let's begin to start deepening the breath. And as you breathe, Focus your attention on the sensation of breathing. And if you get distracted at any point, No worries, Just come right back to my voice and to your breath. Start by exhaling all the air from your lungs out through your mouth. It might feel good to make a sound here, Let it all go. Now take a deep inhale, Slowly filling your lungs up to the count of four, One, Two, Three, Four. Hold your breath at the top for one, Two, Three, Four. Slowly and with control, Exhale out your nose for one, Two, Three, Four. Hold your breath at the bottom for one, Two, Three, Four. And we repeat. Exhale for one, Two, Three, Four, Watching the air fill your chest and reaching down to your stomach. Hold for one, Two, Three, Four. And now exhale for one, Two, Three, Four. Hold here, One, Two, Three, Four. And now inhale for one, Two, Three, Four. Hold your breath at the top, One, Two, Three, Four. Inhale one, Two, Three, Four. Hold your breath at the bottom now, One, Two, Three, Four. Inhale one, Two, Three, Four. Hold at the top, You're doing great. One, Two, Three, Four. Exhale one, Two, Three, Four. Hold one, Two, Three, Four. Inhale one, Two, Three, Four. Hold one, Two, Three, Four. Exhale one, Two, Three, Four. Hold one, Two, Three, Four. Keep going. Inhale one, Two, Three, Four. Hold one, Two, Three, Four. Exhale one, Two, Three, Four. Hold one, Two, Three, Four. And last time now, Inhale one, Two, Three, Four. Hold one, Two, Three, Four. And exhale, Let it all out. Resume your natural breathing pattern. Be very still and notice how you feel. Good. Good. Good. Now, Bring your attention once again to the body, Your seat against the chair, Your arms and your legs. And as you slowly open the eyes, Perhaps you'll take a few light stretches, Reaching your arms side to side, Rolling the wrists one way, Then the other. Perhaps you'll bring some movement to your ankles and your toes, Just warming up the body before you go into the rest of your day. Beautiful job today and I'll see you again next time.