Welcome to this powerful breathing meditation.
Please find a comfortable location where you won't be disturbed.
This time is for you to breathe in your best.
Make sure your clothes are loose around the waist so that you can breathe easily.
Without trying to manipulate the breath,
Tune in to how you are breathing right now.
You may naturally take a little bit of a deeper breath,
But allow it to return to a natural flow while maintaining your concentration on the in-breath and the out-breath.
Observe yourself as you breathe.
Breathing is truly amazing,
How our bodies take oxygen and deliver it to all of our systems within seconds.
Your breath has been there for you since the very beginning.
So let's use our breath to help us relax and let go of anything that holds us back.
Begin to breathe in deeply now.
Feel your body expand to its fullest and breathe out,
Allowing the air to escape slowly.
When you breathe in again,
Pay close attention to how your lungs expand and when you breathe out,
How they contract.
Now place your focus on the belly.
Notice how when you breathe in,
The abdomen naturally rises and when you breathe out,
It falls.
Following this rhythm on the rise and fall of the belly is very relaxing.
You may place a hand on your belly to feel it rise as well.
Bring your other hand on your chest so that you can tune in to which one rises more.
Breathe in deeply and slowly.
Imagine you can slow down your breath even more now.
The slower you breathe,
The more relaxed you become.
Every breath that effortlessly comes in and goes out brings you more relaxation.
Now let go of your breath and just let it happen automatically.
You may find that your breath slows to the perfect rhythm for you.
Now let's become aware of your breath coming in through the nose and out through the mouth.
Breathing in through the nose,
Noticing the temperature of the air and when you breathe out,
Notice the air has been warmed.
Focusing on the nose as it breathes in and opening the mouth as you breathe out.
Now let's tune into the sound of your breath.
When you breathe in,
Notice what it sounds like and compare it to the sound as you breathe out.
The out breath sounds a bit different from the in breath.
Pay close attention to the sound of your breath.
Good.
You have paid attention to so many different ways to your breath.
Let's use the breath now in a creative way.
Imagine that your breath gives you the power to let go of anything that holds you back.
By breathing in,
You are drawing in courage and when you breathe out,
You let go of something that holds you back.
It can be anything.
So breathe in bravery and when you breathe out,
Imagine blowing away something that is holding you back.
Whatever comes to mind,
Allow it.
Breathing in again courage and when you breathe out,
Let go of negativity.
Breathe in a sense of optimism.
When you exhale,
Let go of something that was keeping you from success.
Allow yourself to imagine anything that comes to mind.
Whatever is holding you back,
When you breathe out,
You are actively letting it go.
So breathe in fully the power of determination.
As you breathe out,
Blow away something else that was blocking you.
Good.
Continue breathing in,
Honoring yourself and breathing out things that hold you back.
Breathing in power,
Self-confidence,
Breathing out any negative self-talk.
You don't need it anymore.
On the next breath in,
Imagine you're drawing in the most powerful confidence you have ever experienced,
Pure assurance in yourself.
And when you breathe out,
Imagine that you are knocking down the wall that was holding you back from being your best.
Continue in this way for two more breaths,
Making them personal and meaningful.
Good.
Your breath can return now to a natural flow.
Remember that you can use this practice at any time to come back to the breath and this feeling of relaxation and self-confidence.
Before you open your eyes,
Bring your attention back to the space around you,
The sounds,
The sensation of your feet on the floor,
Your hands resting by your side or on your legs.
And when you are ready and in your own time,
Gently opening your eyes,
Feeling refreshed and ready to take on whatever comes next.
