Welcome tho this breathing exercise. In this meditation, our sole focus will be our breath. Noticing it, connecting with it, and utilizing it as as a useful tool for mindfulness and focus. This technique is a great tool whenever you need to calm down, deal with anxious and unpleasant thoughts, or just need a simple reminder to stay present and mindful. Please, simply follow my voice.
I would like you to make sure you are in a calm space, somewhere where you feel secure and where you will not be disturbed. Sit down upright, with your feet flat on the ground and your hands resting on your thighs. Sit in a position that feels as comfortable as possible, but also make sure you are not slouching. Use your posture as solid support for your breath. Whenever you feel settled and ready I want you to slowly close your eyes.
First, we begin by relaxing our bodies. I want you to scan your whole body and try to find any areas that feel rigid or uncomfortable. Begin at the head and slowly and mindfully move lower and lower, all the way down to your toes. Scan every inch of your body. And find and rigid spots. When you do, simply guide your thoughts and your energy there, and then slowly let go of the tension.
When you feel fully relaxed, you can start connecting with your natural breath. Don’t try to influence or change it, simply observe the way you naturally breathe. The way the air flows through your nostrils and into your lungs. Let the breath be your guide, right now, not the other way around. Follow it wherever it leads you. Tune into it, follow your body, follow your instinct, follow your intuition. Notice all the sensations you feel when you breathe in and breathe out. Feel the air pass through your nostrils as you breathe out and observe how that makes you feel. All the sensations that arise. It is perfectly fine and normal if your mind starts to wander right now, you can simply go back and try to be aware of the way your natural breath flows, just the way it is.
And now I would like you to change the roles, and encourage you to start guiding your breath, instead of it guiding you. You are in charge now and your body does whatever you tell it to do. You will take a deep breath in on the count of four and exhale on the count of five. We will repeat this a few times.
In through your nose, out through your mouth. one, two, three, four… inhale.
one, two, three, four, five… exhale.
And again
one, two, three, four… inhale.
one, two, three, four, five… exhale.
In through your nose and out through your mouth.
And again, slowly.
one, two, three, four… inhale.
one, two, three, four, five… exhale. one, two, three, four… inhale.
one, two, three, four, five… exhale.
Try to keep the focus on this sensation of air completely filling your lungs and energizing you.
You can feel the breath melting away any tension in your body. one, two, three, four… inhale.
one, two, three, four, fiver… exhale.
And finally, one last time. one, two, three, four… inhale.
one, two, three, four, five… exhale.
By now you should feel more invigorated and focused, your breath connects your body and your mind. Whenever you need a reminder, a soft call back to reality – simply focus on your breath, return to it.
We will repeat this. Again, simply follow my voice and guide your breath through this short breathing exercise.
In through your nose, out through your mouth. one, two, three, four… inhale.
one, two, three, four, five… exhale.
And again
one, two, three, four… inhale.
one, two, three, four, five… exhale.
In through your nose and out through your mouth.
And again, slowly.
one, two, three, four… inhale.
one, two, three, four, five… exhale. one, two, three, four… inhale.
one, two, three, four, five… exhale.
Slow, deep breaths.
one, two, three, four… inhale.
one, two, three, four, five… exhale.
And finally, one last time. one, two, three, four… inhale.
one, two, three, four, five… exhale.
And now one last and final time. Guide your breath and focus on all the sensations.
In through your nose, out through your mouth. one, two, three, four… inhale.
one, two, three, four, five… exhale.
And again
one, two, three, four… inhale.
one, two, three, four, five… exhale.
In through your nose and out through your mouth.
And again, slowly.
one, two, three, four… inhale.
one, two, three, four, five… exhale. one, two, three, four… inhale.
one, two, three, four, five… exhale.
Slow, deep breaths.
one, two, three, four… inhale.
one, two, three, four, five… exhale.
And finally, one last time. one, two, three, four… inhale.
one, two, three, four, five… exhale.
And now you can gradually start to return to your instinctive way of breathing, the way you tend to naturally breathe when you are not focusing on it.
I want you to feel all the sensations running through your body right now, as we get closer to the end. Are you invigorated? Did you feel a burst of new energy?
Are you blissful? Exhilarated? Deep breathing helps you regenerate and calm your mind. It grounds you and brings you back to the moment you are living in. It keeps you mindful, aware and alert.
By this point, you should be completely relaxed, and you should feel safe and at ease. Your brain should feel pleasant empty and devoid of any unnecessary chatter.
Your breath is an amazing guide that will live for as long as you do. Utilize it, listen to it. And sometimes it can listen to you.
You are now slowly becoming aware of your surroundings again, and you can gradually start to open your eyes again.
Thank you for joining me for this guided meditation and breathing exercise.