Welcome to this calming and relaxing breathing meditation.
I'll be guiding you through this,
Keeping the pace nice and slow,
Allowing you to relax into your parasympathetic nervous system,
Easing the stress of the mind and allowing the body to balance and heal,
Keeping the mind calm at the same time.
Find yourself in a comfortable position,
Whether you're sat upright,
Nice and straight,
Or even laid down on your bed or on a mat,
As long as you're comfortable,
That's what matters.
Just observing the pace of your breath,
Breathing in and out of the nose,
Is the pace of your breath fast,
Is it already slow,
Can it be slowed more,
Let's see,
Lengthening the pace of your breath now,
Getting the full inhalation and the full exhalation,
The next time you inhale,
Completely fill up your lungs and hold,
The exhale is going to be over an eight count,
So exhaling slowly now,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
And the air flows straight back in through the nose,
Filling up the lungs,
As the lungs reach full capacity,
We exhale over eight counts once more,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
The lungs empty and the air flows back in through the nose,
Breathing out deep into the belly and then expanding the rib cage,
Holding with the breath full in the lungs and releasing,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Lungs are empty,
The breath flows back in down into the belly first,
When the belly is full,
The air expands the rib cage,
The lungs are full and the air flows out,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
We pause with the lungs empty,
Observing the sensation and allow the air to flow back in,
One,
Two,
Three,
Four,
The lungs are filling up,
Six,
Seven,
Eight,
Full capacity holding the breath full and releasing,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Lungs are empty,
Pausing here and gently filling the lungs up,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Pausing with the lungs full,
Once again becoming aware of the sensations,
Noticing how the body feels,
What the mind is doing and gently exhale,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Lungs are empty,
Just a short pause here and inhaling,
Feeling the lungs,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Lungs are full,
Holding here and releasing,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Empty lungs,
Slightly longer hold,
Just relax,
Let go of the desire to breathe in and slowly inhale,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Hold here and gently release,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Longer this time,
Just relax and gently inhaling,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Lungs are full,
Keep holding,
Relaxing the body,
Relaxing the mind and releasing the air through the nose,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Empty lungs holding here,
Letting go of tension,
Letting go of the stress and inhale,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Lungs are full,
Feeling grateful for the air as it expands your rib cage,
Sending energy throughout the body and gently releasing through the nose,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Empty lungs,
Just a short pause here and refilling the lungs,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Four,
Short pause and release,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
The air flows straight back in the nose,
One,
Two,
Three,
Feeling the lungs,
Six,
Seven,
Eight,
Lungs are full,
Little hold here,
Preparing for our longest exhale hold and releasing the air,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Lungs are empty,
Our final hold is ready,
The urge to inhale,
Just let it go,
Let the tension leave,
Let the thoughts fade away,
When you need to inhale,
Slowly allow the air to flow back in through the nose,
Try hold for another five seconds,
Three,
Two,
One,
Inhaling very slowly through the nose,
Just letting the air just flow in down deep to the belly,
Still inhaling,
Expanding the rib cage and then allowing the air to flow out of the nose as slow and as relaxed as possible,
When the lungs empty just observe as the subconscious mind takes over the breathing,
The breathing is still slow and gentle,
Let go of the control of your breath and just be calm,
Relaxed,
No need to control anything,
No need to do anything,
Just watch,
Watch and feel,
Notice if there are any subtle changes in the sensations of the body,
In the thought processes of the mind,
In just ten minutes you have managed to calm yourself,
You have managed to relax and trigger a shift in the nervous system,
As you are now in the parasympathetic state,
The rest digests,
Keep watching the flow of breath in and out of the nose,
You can stay in this state as long as you like,
You can create this space for yourself whenever you need to,
Wherever you are,
All you need is your breath which is accessible all the time,
I invite you to start breathing with control once more as we slowly lengthen the breaths again,
Filling the lungs,
Completely emptying but keeping the pace gentle and slow but as you control the breath again start to send your awareness around your body,
Feeling the presence within the physical body,
Maybe moving the fingers and the toes just slightly and if that feels good,
Spreading the movement to the wrists,
The ankles,
Circular motions and then just using your hands when you feel ready,
Bringing them onto your chest and your hands massaging the chest just gently and bringing the hands up onto your face,
Touching your forehead with your fingertips and just gently massaging above the brow from the centre and then bringing the hands from the temples downwards towards the chin,
Just gently sliding them down,
Giving yourself a nice soft massage of the face and when you feel comfortable you can open your eyes and slowly begin to move the body a little more,
Don't rush,
Take your time,
Take as long as you need to just gently move the body before you continue beyond this meditation or if you are laid in bed just drift off straight to sleep but if you need to get up and carry on the rest of your day then make sure you do so,
Slowly and don't rush,
Take as long as you need to.
I hope you enjoyed this little meditation,
I hope it serves you exactly how you need.
Take care of yourself,
Take as long as you need to.
And tune into your breath whenever you need to tap into the power of yourself,
Whenever you need to access the inner power,
The inner therapist that exists within you,
Always remember your breath is going to be with you all the time.
Thank you,
Bye bye.
.
