This meditation will teach you a quick and effective breathwork pattern.
This breathwork pattern can be used at any time,
But especially if you are feeling any anxiousness,
Stress,
Or just needing a way to bring your attention back to yourself for a few moments.
To begin,
I invite you to take a position of comfort that might be sitting upright in a chair,
On the floor,
Or maybe lying down if that feels better for your body in this moment.
And whenever you're ready,
If you haven't already done so,
Begin to close your eyes and bring your attention inwards.
If it feels like your internal world is chaotic or distracted,
That's okay.
Just observe that.
Notice it.
And try to not judge or criticize it.
We're simply observing here.
And if at any time you get distracted,
I encourage you to again just notice,
Observe,
And bring your attention back to your breath.
So this breathwork pattern is what we call a 557 pattern.
And to do so,
Follow me now.
We'll inhale to the count of five,
Hold the breath for the count of five,
And exhale to the count of seven.
And I'll count this through a few times to help you get adjusted and to maintain focus.
So to begin,
Inhale,
One,
Two,
Three,
Four,
Five,
Hold the breath,
One,
Two,
Three,
Four,
Five,
And exhale,
One,
Two,
Three,
Four,
Five,
Six,
Seven.
And we'll go again.
Inhale,
One,
Two,
Three,
Four,
Five,
Hold your breath,
One,
Two,
Three,
Four,
Five,
And exhale,
One,
Two,
Three,
Four,
Five,
Six,
Seven.
And we'll go one more time to my count.
Inhale,
One,
Two,
Three,
Four,
Five,
Hold the breath,
One,
Two,
Three,
Four,
Five,
And exhale,
One,
Two,
Three,
Four,
Five,
Six,
Seven.
And now I encourage you to practice this a few more times.
Ultimately,
We would like there to be 10 times of this practice happening.
Begin now.
And again,
If at any time you notice your thoughts wandering or distractions coming in,
Just observe and gently bring your attention back to the breath.
Continue on with that pattern for a few more moments here now.
Beautiful.
If you feel the need to,
Please pause this meditation now and continue on with as many rounds of that breath work as you need.
If you are feeling like you are ready to come back to the space around you and are feeling calm,
Begin to bring your attention to your hands and feet,
Slowly wiggling your toes and fingers and gently opening your eyes.
And take a few moments before resuming your day,
Just to notice how you're feeling physically and mentally after taking some time to practice that breath work for yourself.
Repeat this at any time you may need as many times a day as you may need.
Thank you for meditating with me.
Thank you.
