Welcome to a short,
Calming breathwork meditation for beginners or anyone looking for some peace.
Find a place where you can sit or lay comfortably undisturbed for the next 10 minutes.
We will be breathing through the nose this entire practice.
And that's exactly what this is.
Practice.
You should never feel as though you are straining the breath.
Move through this session at your own pace.
Take breaks if you need to and be gentle on yourself.
Begin to simply focus on your breath.
The inhale and the exhale.
Perhaps noticing cool air passing through the nose as you inhale.
Or slightly warmer air on the upper lip as you exhale.
If you feel comfortable too,
Close down your eyes.
As you continue to focus on your breath,
Put one hand on your stomach and one hand over your heart.
On your next exhale,
Exhale fully,
Pulling in the diaphragm and expelling all of the air and then noticing how naturally air flows into the stomach when you breathe in.
Again,
Exhale fully and then follow the breath as it enters the stomach,
Ribs and finally the chest.
Then exhale,
Noticing the chest,
Ribs and stomach deflate.
Repeat this process.
Exhale fully and inhale,
Filling the stomach,
Ribs and chest,
Holding at the top if it feels comfortable and exhaling from the chest,
Ribs and stomach.
Again,
Inhale,
Stomach,
Ribs,
Chest and hold.
Exhale,
Chest,
Ribs and stomach.
Once more,
Inhale,
Hold and exhale.
Come back to your natural breath,
Allowing it to flow in and out at your own rhythm.
Allow your hands to rest comfortably,
Perhaps palms facing up in Gaya Mudra or palms down or with your arms simply by your side.
Continue to focus on your breath.
Next we will try the 4-4-4 breathing technique where we will inhale for 4 seconds,
Hold for 4 seconds,
Exhale for 4 seconds and repeat.
First take a couple natural breaths.
Exhale fully and inhale for 1,
2,
3,
4,
Hold for 3,
2,
1,
Exhale for 3,
2,
1,
Inhale 1,
2,
3,
4,
Hold for 3,
2,
1,
Exhale for 3,
2,
1,
Extend to 5 seconds if comfortable,
Inhale 2,
3,
4,
5,
Hold 5,
4,
3,
2,
1,
Exhale 5,
4,
3,
2,
1,
Inhale 1,
2,
3,
4,
5,
Hold for 5,
4,
3,
2,
1,
Exhale 5,
4,
3,
2,
1,
Last time,
Inhale 1,
2,
3,
4,
5,
Hold 5,
4,
3,
2,
1,
Exhale 5,
4,
3,
2,
1 and come back to your regular breath.
Sit with your eyes closed and focus on any sensations you feel within the body.
Come back to this practice anytime you want to feel more grounded or more connected to your true self.
Thank you for sitting with me.
