Guided Gratitude Breathing

In this session we practice 'gratitude breathing', followed by 10 minutes of silence.

Start with a slow, deep, sighing breath. Relax the muscles in the body (unclench jaw, drop shoulders, release the belly). Picture a person, pet, or plant and foster the feelings of gratitude and love. Repeat this process until you are feeling calm (or as a meditation practice)

The Gratitude Breath Practice is great for when you feeling overwhelmed, anxious, or otherwise unsettled. If in public, you can do an 'internal sigh rather than vocalizing.

Transcript

I invite you to Take a seat. Or lie down. And close down the eyes if you wish. You can get yourself comfortable. And just begin taking some slow Deep breaths in through the nose. Take a moment to scan the body. Scan the mind to see if there is anything that you're holding on to. You can let go of. Any surface level tensions that you can release. We're going to begin with a couple of slow Sighing breaths. For breathing deeply in through the nose. And then sighing as you release. And another one. Continue with those slow. Sighing breaths. But on the next one. . . Actively release some of the tension in your body. Dropping the jaw. Releasing the shoulders. Letting go of any tensions in the belly or the legs. Or anywhere else you're holding on to tension. So we're doing a physiological sigh. And actively releasing any tension in the body. I'm gonna add to this one more practice. A little bit of gratitude. To maintaining the slow. Sighing breath. Maintaining the Noticing of the body. In the relaxation. Just begin to foster a feeling of gratitude. Featuring in your mind's eye. A person. Or plant. That you feel grateful for, For being in your life. Now on your next slow. Sighing breath. Releasing the tension in the body. Offer that part, That person. Plant that pen. Gratitude. So we call that practice a gratitude breath practice. You do a slow, Deep. Sighing breaths. Actively relaxing the muscles in your body. And fostering a feeling of gratitude. A person. Plant in your life. Now we're going to sit in silence for 10 minutes. You're welcome to continue that gratitude breath practice. Practice anything that you would like. Perhaps in mindfulness. Some introspection. Or any of the other practices you're working on. Let's begin. If you'd like to maintain the meditation. You're more than welcome to do so. Perhaps mute or pause the audio. Return back when you're ready. I'd just like to say thank you for joining me in this session. To remind you to remind you that practice we began with the Gratitude breath practice is. . . It's one you can take anywhere. Rather than doing a slow, Deep, Audible, Sighing breath. You can also do it sort of like an internal sighing breath. Piquara. If you're out in public. It's not appropriate to be super audible with it. You just do an internal sighing breath. You release the body. And you foster gratitude. For a person. And you can repeat that process until you're calm. Until the challenging thoughts have gone. Or for a set duration or time. Either way, I want to thank you for joining in with me in this session. And I'll see you next time.