Mindfulness Of Breath To Reduce Anxiety And Return To Centre

This is a great short meditation that you can use to regulate the nervous system and reduce stress whenever you feel overwhelmed or as part of a daily practice. I usually recommend this as a simple and "no frills" meditation that's particularly helpful if you want to start a regular practice or use it throughout the day to help come back to balance and center in the face of stressful situations.

It helps us to reconnect to our core, our calm, and our inner being.

Transcript

Gently close your eyes and settle into your body,

Take a moment now to adjust your posture,

Sit with an upright and open posture,

Now in your own way,

Take a few moments to relax your body,

Take three slow deep conscious breaths and as you breathe out feel your muscles softening and loosening,

Relaxing,

Awake and alert,

Allow your breath to find its own depth and rhythm now,

To just breathe itself,

Now become aware of the space before your closed eyes,

It's like a field of darkness,

Perhaps there are some muted shapes or colors,

Just simply resting your attention there with relaxed eyes and a soft gaze,

Now bring your attention to any sounds coming to you from outside or inside the room,

Just simply listening with a gentle curiosity,

Allow the sounds to call your attention into the present moment,

Just listening,

Now open your awareness to your breath,

Notice the feeling of the breath,

As you breathe in and as you breathe out,

Feel the air moving over your nostrils,

Feel the slight movement of your chest and your belly,

Rising with the in-breath,

Sinking with the out-breath,

Notice the feeling of each breath,

Just your natural breathing,

Follow each breath,

If you notice your attention wandering or becoming caught up in a stream of thought,

Simply bring your attention back to the next breath,

Being aware of the feeling of the breath again,

And notice the sounds as you rest your attention in the space in front of your eyes,

Now as we come towards the end of this meditation,

Allow your breathing to become a little stronger,

Perhaps a deeper breath or two,

Start to reactivate your body by moving your fingers and toes,

Have a stretch and when you are ready,

Slowly open your eyes.

Reviews

Another great meditation from Ruth. One of those rare voices that is natural, calming and a bit hypnotic. Perfect to help get me in the zone. 😊