Breath work meditation to reduce anxiety.
The first thing we want to do is make sure we are sitting comfortably.
Becoming aware of the seat below you.
And becoming aware of the comfort of your body as you sink into the seat.
Just feeling nice and relaxed.
And now we will take a deep breath in filling the belly,
Holding at the top.
And really slowly.
And again,
Breathing through that straw filling the belly.
Holding at the top.
And releasing with a sigh.
And again,
Nice deep breath through that straw.
Holding.
And letting go with a sigh.
And once again,
Breathing through that straw.
Taking a little extra and a little bit more and hold.
And releasing slowly.
And returning to your normal pattern of breathing.
Just becoming aware of the sensations in your body.
Do you feel loose?
Do you feel tingly?
Prickly?
Tense?
Just becoming aware.
There is nothing to change and nothing to fix.
And now we will be moving to a double breath in through the nose.
A hold at the top for five seconds and an exhale through the nose.
So,
Breathing in.
Holding at the top.
And exhale through the nose.
And again.
And exhale.
Breathing in.
And exhale.
Breathing in.
And exhale.
Breathing in.
And exhale.
Breathing in.
And exhale.
Breathing in.
And exhale.
Breathing in.
And exhale.
Breathing in.
And exhale.
Breathing in.
And exhale.
Breathing in.
And exhale.
Last one.
Breathing in.
And exhale.
Returning to our normal pattern of breathing.
And once again checking in with the body.
Just feeling sensations.
And now we will go to a breathing pattern where we decrease the time of our breaths,
Of our inhales,
Our holds and exhales.
Starting at ten seconds and progressing down to five seconds.
And then going back up the ladder from five seconds to ten seconds.
All this will be done through the mouth.
We will begin with a ten second inhale.
And hold.
And ten second exhale.
And going to nine seconds.
And hold.
And exhale.
And eight second inhale.
And hold.
And exhale.
And seven second inhale.
And hold.
And exhale.
And six second inhale.
And hold.
And exhale.
And five second inhale.
And hold.
And release.
And relax.
Returning to our normal pattern of breathing for just one moment and checking in.
And five second inhale.
And hold.
And release.
And six second inhale.
And hold.
And release.
And seven second inhale.
And hold.
And release.
And eight second inhale.
And hold.
And release.
And nine second inhale.
And hold.
And release.
And slow ten second inhale filling the belly.
And hold.
And release.
And hold at the bottom taking in no air.
And fill the belly quickly taking in all the air.
A little bit more.
And hold.
And release with a sigh.
And just relaxing.
And in this moment I would like for you to thank yourself for taking this time to calm the nervous system,
Calm the body,
Making room for the new.
Thanks for listening.
