Welcome to breathe safety into the body.
A meditation for calm and regulation.
The second meditation in the embodied calm series.
A collection of 5 guided meditations.
Created to help you ground,
Soften and relax.
And move through life with greater ease.
Take a moment now to arrive just as you are.
There's no expectations or pressure to feel a certain way.
This is your time.
Your time to breathe.
To soften.
And to remember that you are safe.
Begin by finding a comfortable position,
Seated or lying down.
Allow your hands to rest where they naturally fall.
Let your eyes close you No tears for simple act of breathing.
The air moving in.
.
.
.
And the air moving out.
You don't need to change it just yet.
Just allow yourself to feel it.
That quiet rhythm that has been with you since the day that you were born.
Your breath.
Always there,
Waiting to guide you home.
Now take a slow gentle inhale through your nose.
And a long easy exhale through your mouth.
Again breathe in calm.
And breathe out tension.
As you continue,
Begin to lengthen the breath.
Inhaling to the count of four.
Holding for two.
And exhaling for six.
.
.
Inhale.
Hold.
Exhale.
.
.
Again,
Inhale.
Home.
And exhale.
Letting this rhythm find its own flow.
Not forced,
Simply natural.
And with every exhale imagine your body softening.
Feel your shoulders dropping.
Your jaw loosening.
Your belly relaxing.
With every inhale imagine a soft golden light entering through your nose.
Spreading calm throughout your whole body.
With each exhale feel that light wash away any tension.
Old stress.
Or anything that doesn't belong.
Breath is your bridge between mind and body.
Thought and feeling.
Tension and peace.
Each breath whispers to your nervous system,
You're safe.
Each breath tells your body.
You can rest now.
If thoughts arise that's okay,
You don't need to chase or judge them.
Simply notice and return to your breath.
Inhale peace in.
.
.
Exhale let go.
Now gently place one hand on your heart.
And the other on your lower belly.
Feel your breath moving between your hands.
A wave rising and falling.
The rise of the inhale is expansion.
The fall of the exhale is surrender.
Notice how the body follows the breath.
How every inhale opens you.
And every exhale grounds you.
Breathing in light.
Breathing out resistance.
With each cycle your body remembers.
It's okay to feel.
It's okay to soften.
It's safe to be here.
Imagine yourself sitting by the ocean now.
The waves moving in rhythm with your breath.
Inhale the wave rolls in Exhale it gently retreats There's no rush,
No demand.
Only read them and flow.
Feel the steadiness of your breath.
The quiet trust that lives inside it.
This is the body's language of safety.
When you're ready,
Return to an easy natural rhythm.
Breathing as your body wishes to breathe.
Notice now the subtle shift.
Perhaps a slower heartbeat.
Softer muscles.
A little more space inside.
Take a few final breaths here,
Feeling the body's weight supported.
The air moving freely.
The calm that you have created.
And whisper to yourself.
I am safe in my body.
I trust my breath to guide me.
I am calm.
I am grounded.
I am here.
Let those words echo gently within you until they become more than words.
Allow them to become your truth.
When you feel ready begin to invite small movement back into your body.
Wiggle your fingers and toes.
Roll your shoulders or stretch your arms.
Take one more deep nourishing breath in.
And exhale slowly releasing a quiet smile.
Your breath has carried you home and you can return to this calm anytime.
All it takes is one conscious breath.
