Simple Breathing Exercise

This calming meditation guides you through a simple breathing exercise that helps to reduce stress, clear your mind, and improve focus. It combines gentle breathing with bilateral stimulation - a technique that involves alternating stimulation of the right and left sides of your body. This combination is designed to be easy to follow, making it perfect for beginners or anyone in need of a quick mental refresh.

Transcript

Welcome to today's session,

Where we will go through a simple breathing exercise.

This exercise is designed to help you relax and focus by guiding you through a series of deep breaths.

It's perfect for a quick mental reset or as a daily practice to start or end your day calmly.

Take a moment to find a comfortable seated position.

You can sit on a chair with your feet flat on the floor or cross-legged on the ground.

Rest your hands on your lap and gently close your eyes.

Let's start by taking a deep breath in through your nose.

Now exhale slowly through your mouth.

Great.

Let's do that again.

Inhale through your nose,

Feeling your lungs fill with air.

And now exhale slowly,

Feeling any tension leave your body.

As you continue to breathe in this way,

Let your breath become slower and deeper.

There is no rush.

This is time for you.

Let's count now.

Inhale for four counts.

Now exhale for four counts.

Excellent.

Continue this pattern.

Inhale one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

Now let's slowly bring this exercise to a close.

Take one final deep breath in and exhale,

Letting it all out.

Gently open your eyes if they were closed and take a moment to notice how you feel.

Thank you for joining me in this simple breathing exercise.

Remember that you can come back to this practice anytime you need a moment of calm or focus.

Take care and have a peaceful day.