Release Tension With The Breath

This calming meditation guides you to follow the natural rhythm of your breath while gently releasing tension from head to toe. With each exhale, you’ll soften the body—relaxing the face, shoulders, arms, and legs—until you feel lighter and more at ease.

By noticing the pauses between breaths, you’ll find stillness, calm, and a deeper sense of presence.

Transcript

We'll begin by taking a deep breath together,

In through the nose and out through the mouth.

Breathe in,

Hold,

And breathe out.

Continue to breathe slow and relaxed through your nose.

As your breath softly rolls in and out,

Bring your awareness onto it.

Follow the breath as it comes in,

Fills you,

And then flows back out.

Follow the inhales and exhales as they cycle through in an endless loop,

In and out,

In and out.

Begin to notice if you are holding your body tense or tight anywhere.

With each breath out,

Breathe out tension and allow yourself to relax and melt.

Relax the muscles of your face.

Relax your forehead and around your eyes.

Relax your mouth.

Relax your jaw.

Breathe and relax and let it all go.

Relax your shoulders.

Relax your arms and hands.

Breathe out and feel your neck,

Your shoulders,

And your arms.

Relax and soften.

Relax your stomach.

Relax your legs.

Relax your feet.

With each breath out,

Release tension and allow your body to relax and melt a little bit further.

Bring your awareness fully back onto your breath.

Become aware of the soft sounds your breath makes as it flows in and out.

Notice the fullness of the breath in and the lightness of the breath out.

As you feel each breath in your body,

Notice the subtle differences in sound of the inhale and the exhale.

Notice how the breath sounds and feels as it fills you and how it sounds and feels as it leaves.

Begin to take small pauses between each breath.

Become aware of the silence between the inhale and the exhale.

Notice how the breath feels and sounds as it flows versus the silence and stillness of the pause in between.

And now allow your breath to flow how it wants to.

Notice if it changes in length and fullness as you follow it in and out.

Just allow it to flow how it wants to,

Growing deeper or more shallow on its own.

We'll take another deep breath together.

Breathe in,

Hold,

And breathe out.