Guided Breathing To Release Tension & Relax

This is a simple breathing meditation, intended to ground, re-center and cultivate present moment awareness. Allow yourself to enter a space of nourishing and focused breathing, observing your natural inhalation and exhalation. If the mind wanders, effortlessly come back to an observation of breath, allowing you to feel a strong sense of connection to yourself and all that is.

If you want to learn more about your breath, please check out my 10 day course 'Heal Your Life from the Inside Out'.

Transcript

Come into a comfortable seat.

That can be sitting on the floor cross-legged or perhaps sitting in a chair with your feet gently planted to the floor.

Either way,

Making sure that your spine is nice and long and your shoulders are soft.

And then when you've found yourself in a space that you can sit comfortably in for the next five minutes,

Allow your eyes to soften closed.

If you get distracted at any point during this meditation,

That's okay.

Just allow yourself to come back to the breath when you realize that you've been distracted.

And to begin with,

Just taking three full deep breaths in through the nose and out through the mouth.

Two more.

Inhale deeply through the nostrils and exhale out through the mouth.

One more time.

Inhale through the nostrils and exhale out through the mouth.

Just letting any tension or holding that you've brought with you to this practice to gently dissipate.

And now simply bring your attention to your natural breath.

Without shifting or changing anything in any way,

Just bring your awareness to the ebb and the flow of your breath.

Observing your natural inhalation and your natural exhalation.

And if your mind wanders off,

Just effortlessly without story,

Come back to this observation of breath.

Very simply,

Very purely,

Just observing that you are breathing.

Observing your inhale and observing your exhale.

Just beginning now to pay attention to the movement of the breath.

Notice how the breath moves into and out of your body.

Feeling any sensation around the area of the nostrils.

Just noticing the gentle brushing of the air over your top lip as you breathe.

If you notice that your mind wanders off,

Just keep coming back to your breath.

Remaining with your shoulders soft,

Your jaw soft.

Keep observing the movement of your breath.

Noticing what parts of your body move as you inhale and what parts move as you exhale.

Noticing the gentle expansion of your chest as you inhale and the softening back to centre as you exhale.

Notice the rising of your belly as you inhale and the gentle softening back to centre as you exhale.

And taking yourself through five more full,

Deep breaths,

Just like that.

Being present to each and every breath.

And then at the end of your last exhalation,

Just very softly begin to open up your eyes and maintaining a sense of calmness and groundedness as you continue on with your day.

Reviews

Thank you. Very relaxing and enjoyable, quick meditation. I will go to this often when I don’t have much time for longer meditations.

The voice, guidance combined with background soft music is very good

Nice pacing, calm pleasant voice. Helped quickly relax.

Nice and easy. But not pranayama.
Thank you for charing 🙏

Very relaxing, thank you!

Excellent! Such a great quick meditation to ground yourself and release some tension✨

Very relaxing and beneficial. Thank you🙏🏽

Thank you Rachel , your voice is so calming and relaxing , I look forward to listening to more of your guided meditations. X

Beautiful meditation guided by Rachel’s gentle & soothing voice. Loved it!

Rachel created a beautiful experience with her voice, instruction and music. Highly recommended !

Very effective in achieving calm. Thank you

I enjoyed this, just the right amount of time to start my day

Very nice! Thank you!

Beautiful thank you 🙏🏻

Nice breath practice. Thank you.

Excellent. Great message, voice and pace. Thank you

Very calming, thank you.

Simple and effective! Very centering for me. Thank you! 🙏🏻