Calmness - 3-Minute Long Deep Breath Guided Practice

Simple, guided breath meditation to enhance your experience of calmness and tranquility. As you connect with each long, deep breath you benefit from the lowering of your heart rate and use of your parasympathetic nervous system, known as "rest and digest" and the immediate relief from stress and anxiety that flows when you harness the depth of your breath.

Transcript

Make your way to a comfortable seated position or lay comfortably down on your back with your palms facing up,

Arms by your sides.

Take a moment to become aware of your body in space,

Letting go of anything that happened in the day before you,

Anything that you have planned for this evening,

This afternoon,

This morning.

Place one hand on your heart,

One hand on your belly.

Just connect with the natural rhythm of your breath,

However you're breathing right now without judging anything,

Without changing anything.

Become aware of the air that circulates in through your nose as you inhale and out from your nose as you exhale.

You may feel the rise of your hand in your belly as you inhale and the softening of your belly as you exhale.

Continue to be aware of your breath,

Your heartbeat.

Now mindfully,

Consciously begin to lengthen your breath,

Long deep inhale for five,

Four,

Three,

Two,

One.

Exhale through your nose,

Five,

Four,

Three,

Two.

Continue.

Inhale,

Five,

Four,

Three,

Two,

One.

Exhale,

Five,

Four,

Three,

Two,

One.

Again,

Five,

Four,

Three,

Two,

One.

Exhale,

Five,

Four,

Three,

Two,

One.

Inhale,

Five,

Four,

Three,

Two,

One.

Stay with the long deep breath,

Soften through your jaw.

Continue to breathe through your nose,

Just allow your lips to part slightly,

Your teeth to part slightly.

Just relax through your tongue.

You can draw the tip of your tongue to the roof of your mouth,

Just where the back of your teeth touch the roof of your mouth.

Relax through your neck and throat.

Your eyes are still open,

You can explore with your eyes closed.

Continue to breathe long and deep breaths.

Reviews

🏵🏵💟🏵🏵
Perfect! I love the simplicity and that it’s open-ended—that you left space at the end for continuation. I love you lives, too! Thank you, Willow

Wonderful clear guidance to breathing bringing inner clarity and calmness

Thank 🙏🏼 you
💕 Jesse

I enjoy your lives and since they are difficult for me to do with family around at times this was very pleasant also how I was able to continue until I was done was nice as you didn’t say it was over☀️

Love this grounding breath meditation it works for me.

Thank you for sharing 💙

Simple and effective

I enjoyed this. Clear guidance and lovely voice. No clear ending, though. Thank you.

Excellent for a quick mediation and breath work! Thanks. 💥