Midday Reset: Breath Meditation For A Calm, Clear Mind.

In this short practice, we will focus on regulating the breath to shift into a calm and clear state of mind. We will use deep and slow breathing along with guided imagery to soothe and reset the nervous system.When we regulate the breath, we regulate the mind. This session uses a rhythmic 4-4 breathing technique and gentle breath holds. Perfect for a lunch break or afternoon pause, this meditation combines yogic breathing, calming and clearing imagery, and positive affirmation to relieve stress, reduce anxiety, and restore mental clarity

Transcript

Hello, My name is Maria. Welcome to our midday reset. In this short meditation, We will focus on regulating the breath to shift into a calm and clear state of mind. We will use deep and slow breathing along with guided imagery to soothe and reset the nervous system. Let's begin! Finding a comfortable position. And as you're ready you can close the eyes. You can also. . . Just soften your gaze. And begin to notice a breath. You can place the hands on your belly. And feel the breath moving into the belly. Feel the expansion. And contraction of the abdomen Notice the breath moving through the nostrils. In and out. And then you can slowly begin to deepen the breath from your belly. Breathing in through the nostrils. Imagining that you're bringing the breath. Into the brain. And into the nervous system. Calming and clearing the mind. Allowing the breath to slowly deepen. Allowing the exhalation to become long. And fall. Emptying out the breath completely. And then breathing in again through the belly, Through the nostrils Imagining the breath. Moving deep into the brain. And into the nervous system. Calming and clearing the mind. A few deep and long breaths here. Slowing down Letting the breath expand Imagining your whole body. Receiving the breath. You can place one hand on the belly and one hand on the chest. And now let the breath expand. Into the belly. And into the chest. And then slowly, Slowly exhaling seeing if you can count for four as you inhale. And count for four or even longer as you exhale. And the next time that you breathe in. . . Holding the breath comfortably. Relax the body as you hold the breath. And when you're ready Slowly, Slowly exhale. Let's do that two more times Breathing in, Belly, Chest. Counting for four and holding. Relax And when you're ready, Slowly, Slowly exhale counting for 4, Or longer. One last breath here. Breathing in, Belly, Chest. Hold when you're ready. Relax. And when you're ready, Exhale completely counting for four or longer and just let the breath be natural Notice the effects Now you can to bring the awareness to the space between the eyebrows. And imagine a shining star A shining star radiating light. Penetrating the brain. In the nervous system calming and clearing the mind. Imagining that light. Expanding into your whole body. Creating a complete state of calm You can mentally or out loud repeat to yourself I am calm and clear I am calm and clear. I am calm and clear. And then from here, Slowly beginning to come back. Moving fingers and toes and gently opening up the eyes. Thank you so much for meditating with me today. And I will see you next time.