Quick Restorative Breath Practice

Welcome to this guided breath practice to help you restore calm and balance to your day, using the breath as the focus of your awareness. We'll begin by taking three deep breaths as we settle in. Next, we gently expand the breath, with a focus on extending the exhale. Lastly, we'll breathe naturally, receiving nourishment from the breath while releasing tension and stress.

Even though 3 minutes doesn't seem like much time, studies show that people who take mini-meditation breaks throughout the day are less stressed, more focused, and better able to regulate their emotions.

Music: Just Relax by Liborio Conti

Transcript

Hi,

And welcome to this restorative breath practice.

Come into a comfortable position,

Either seated or lying down.

Allow your eyes to gently close or rest your gaze on a spot in the room in front of you.

Allow your shoulders to relax by dropping them away from the ears and begin to take a nice deep breath in through the nose and fully exhale out of the mouth.

Feel the air enter your body and leave again.

Continue to breathe like this for the next few cycles,

Knowing that deep breathing helps to calm your parasympathetic nervous system and relax your body and mind.

Imagine that every out breath settles you deeper into your position and slows you down.

Without straining,

See if on the next breath you can breathe in just a little bit deeper and breathe out just a little bit longer,

Making your exhale a little longer than your inhale.

Now,

Allow your breath to return to its natural rhythm and just notice what it feels like to breathe.

Simply feeling the sensations of breath as you let your body receive and be nourished by your breath.

Notice how the diaphragm works to support each breath.

And as you breathe,

See if you can release stress and tension with each exhale.

If your mind wanders away from your breath,

That's okay.

Simply notice and then return to your breath.

As we come to the end of this practice,

Take one last deep breath in through the nose and release it out of the mouth.

Now bring your awareness back to my voice and back to the space around you.

Notice the points of contact between your body and the surface beneath you and notice how you're feeling right now.

Just feeling the body at rest,

The mind quiet,

And the heart at peace.

Thank you for joining me in this practice today.

Have a beautiful day.

Namaste.

Reviews

namaste

Very calming and a good start to the morning. Thank you!