Ten Breaths Meditation

An effective and simple breathwork practice led by Shelley Dickerson of Seven Feathers Yoga. Ten Breaths Meditation is well suited for any level of experience for grounding and centering into the breath. Beginning in a comfortable seated or laying position, Shelley will anchor you into your breath. Long and slow inhalations and exhalations promote the 'rest and digest' response in our bodies, creating more ease throughout your mind and body.

Transcript

Preparing for our 10 breaths meditation,

Find yourself in any comfortable seated or lying position.

Whether you're on your back or seated,

Finding your hips grounded and supported,

Your spine long and relaxed.

Beginning to close your eyes and tapping into this moment.

Beginning to deepen your breath,

Taking in a long slow inhale through your nose,

And then open mouth exhale.

Two more of these breaths,

Inhaling through the nose fully and then parting the lips,

Open mouth exhale.

Last breath in through the nose,

Calming and cooling,

And out through the mouth releasing.

Beginning to seal your lips,

Closing the eyes if they've opened and preparing for our 10 breaths.

This time sealing the lips and inhaling through the nose for one and exhaling for the nose one.

Breathing in two,

Long slow exhale two.

Inhaling for three and emptying the lungs on three.

Breathing in for four,

Long slow exhale four.

Inhaling for five and exhaling for five.

Long slow inhale for six and longer slower exhale six.

Fresh air for seven and letting it all go for seven.

Long slow inhalation for eight,

Longer and slower exhale eight.

Breathing in for nine and breathing out for nine.

Full round of breath,

Number 10,

And releasing every bit of air on your tenth exhalation.

Taking a few more breaths just for you,

Staying present within this space.

Wishing you peace,

Love,

And light throughout the rest of your day.

From my heart and home to yours,

Namaste.