Hello there and welcome.
This guided breathwork meditation will help reduce symptoms associated with the extreme physical,
Mental,
And emotional exhaustion we experience from an overload of unwanted stress.
You may know this phenomenon as burnout.
When we experience burnout in one aspect of our lives,
It can easily spill over to other areas,
Ultimately consuming us with overwhelming hopeless thoughts.
Everyone is susceptible to burning out,
Whether in our personal or professional lives.
Whether we are rich or poor,
Young or old,
Employer or employee,
Teacher or student,
Parent or child,
Boss or worker,
We can all have moments of feeling overly exerted in some aspect of our life.
As someone who has experienced burnout in both my personal and professional lives,
I understand how difficult it can be to imagine positive outcomes for these type of situations.
If you are there right now,
I understand how envisioning a world that is not consumed with hopeless feelings may seem unattainable.
However,
You are here with me in this moment,
Allowing yourself to still have hope.
Hope that this exhaustion will come to an end.
Hope that you will either return to a happier time or create one going forward.
This meditation is here to support you as you journey to the happier,
Calmer,
And less stressful time.
Feel free to revisit this as often as you need to.
Okay,
Let's get started.
Today we will explore three breathwork techniques to provide our minds and bodies a physical and mental release from the stress it may be experiencing,
Thus reducing the risk of a possible burnout.
We will begin with natural breathing or breathing as is,
Followed by box breathing,
And we will end with diaphragmatic deep breathing.
Begin by finding a comfortable seated position,
Whether on the floor,
Bed,
Or in a chair.
Sit up tall and allow your eyes to gently close.
Take a moment to readjust your body if you need to,
And then see if you can come to a moment of stillness.
Allow your body to relax and take some gentle,
Natural breaths in and out through the nose,
Without forcing or changing its pattern.
Begin to notice the quality of your inhales and exhales.
Notice how the air fills as it passes in through your nostril,
Filling the lungs with air,
And notice how it moves as it escapes back out of the body.
Observe if it is deep or shallow,
Short or long,
Quiet,
Noisy,
Nice.
Allowing yourself to take moments to observe what your breath is doing can provide great insight into how you are feeling.
Sometimes we like to trick our minds into believing we are calm.
However,
Our body is a memory keeper and always tells us the truth.
It will let us know if we are truly relaxed or if we are experiencing a state of worry and stress.
We just have to be willing to listen.
We will begin box breathing,
Breathing in equal counts of four,
Inhaling for four,
Exhaling for four,
Holding for four,
Exhaling for four,
And holding again for four.
This type of breathing can improve your concentration in extremely tense situations,
Allowing you to remain calm and relaxed when under pressure.
Let's give it a try.
Take a breath in for four,
Three,
Two,
For four,
Three,
Two,
One,
Exhale for four,
Three,
Two,
One,
And hold again for four,
Three,
Two,
And for four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One,
Release for four,
Three,
Two,
One,
And hold for four,
Three,
Two,
One,
Inhale for four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One,
Exhale for four,
Three,
Two,
One,
And hold for four,
Three,
Two,
Inhale for four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One,
Exhale for four,
Three,
Two,
One,
And hold for four,
Two,
One,
Last time,
In for four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One,
Exhale for four,
Three,
Two,
One,
And hold for four,
Three,
Two,
One,
Now let it go.
Release the breath and allow it to return to its natural rhythm.
Now we will try diaphragmatic deep breathing.
Breathing in for a four count and exhaling for a six count,
Then a seven count.
This breathing style can help lower cortisol levels,
Reduce feelings of stress and anxiety,
And encourage release and relaxation.
Let's give it a try.
Again slowly inhaling for four,
Three,
Two,
One,
And exhale slowly for six,
Five,
Four,
Three,
Two,
One,
Again in for one,
Two,
Three,
Four,
And release for six,
Five,
Four,
Three,
Two,
One,
In for two,
Three,
Four,
Out for six,
Five,
Four,
Three,
Two,
One,
In for one,
Two,
Three,
Four,
Out for six,
Five,
Four,
Three,
Two,
One,
Now in for one,
Two,
Three,
Four,
And let's exhale for seven,
Six,
Five,
Four,
Three,
Two,
And you got this,
In for one,
Two,
Three,
Four,
And exhale for seven,
Six,
Five,
Four,
Three,
Two,
One,
Last time,
In for two,
Three,
Four,
And out for seven,
Six,
Five,
Four,
Three,
Two,
And one,
Release and allow the breath to return back to its natural state.
Notice how you feel right now in comparison to the beginning of this practice.
Any new sensations,
Any release,
Just notice it.
When you feel ready,
Begin to slowly wiggle your fingers,
Toes,
And gently open your eyes.
Stay here in this state as long as you can.
Return to your day when you feel you are ready.
Thank you for practicing with me.
Take care.
