Welcome to this meditation.
Today we'll explore the gentle,
Grounding power of the breath.
A steady guide that leads us towards calm,
Clarity and inner peace.
Let's begin by finding ease in the body and mind.
Take a moment to settle,
Choosing a comfortable seated or lying position.
Feel free to close your eyes if it feels right,
Allowing yourself to soften into this space,
Supported and safe.
Now bring your attention to where your body connects with the surface beneath you.
Allow yourself to feel held and fully supported by this connection to the ground.
Take a deep,
Easy breath in,
Noticing the room around you and as you exhale release any lingering tension.
Now let's allow the body to relax further.
Bring your awareness gently down from the top of your head to your feet.
Visualise a wave of warm,
Soothing energy flowing downwards,
Softening any tension it encounters.
As this warmth moves through your neck,
Shoulders and chest,
Feel yourself begin to settle even deeper.
Notice your arms,
Hands,
Legs and feet becoming heavy.
Each exhale grounding you further,
Letting your entire body rest in this gentle state of calm.
The ancient Indians believed that breath is the thread that ties life together.
Each inhale a reminder of our presence,
Each exhale an invitation to release.
Let this wisdom guide you as we continue.
To help us relax further,
We'll now move into some box breathing,
A technique to bring balance and clarity to the mind and body.
I will soon ask you to inhale for a count of four,
Hold for a count of four,
Exhale for a count of four,
Hold for a count of four,
Then repeat.
Try to inhale through the nose and out through the nose,
Using the mouth if you have to.
When you're breathing,
Try and focus on your breath being smooth and rhythmical.
When we start the box breathing,
Remember that in the space between your inhale and your exhale lies the stillness,
Where clarity and calm reside.
In each pause between these breaths,
There is a space to find ourselves anew.
The inhale renews and the exhale releases.
With each breath,
Allow yourself to settle deeper into calm.
Feel the rhythm bringing a sense of grounding and balance.
If your mind wanders,
Simply guide it back to the count,
Letting the breath be your anchor.
Okay,
Let's begin.
I invite you now to exhale,
Emptying your lungs.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Now allow your breath to return to its natural rhythm.
Feel your breath,
Feeling slower and deeper.
Enjoying the deeper inhales and the longer exhales.
With each breath in,
Imagine drawing in calmness,
Strength,
Or whatever qualities you might need in this moment.
With each exhale,
Visualize any stress or heavy emotions flowing out,
Giving yourself permission to release them.
Notice if any particular feelings arise in the chest,
Or the belly,
Or even your throat.
Take a moment to simply observe,
Allowing whatever is present to be acknowledged.
With each exhale,
Use it as a chance to soften,
To gently release what no longer serves you.
Let your breath ground you,
Keeping you steady as you release any tension.
Conscious breathing is your anchor.
The Vietnamese monk and mindfulness teacher,
Chi Nhat Hanh,
Reminds us that feelings come and go like clouds in a windy sky.
With each breath,
Let's now invite a feeling of kindness and compassion towards ourselves.
As you breathe in,
Draw in warmth,
Love,
Or whatever your heart needs.
With each exhale,
Release any judgments or lingering tension,
Allowing yourself to be exactly as you are in this moment.
Imagine this compassion filling your heart and flowing outward,
Bringing your warmth and softness to your whole being.
This moment,
This breath,
Is a gift you're giving to yourself,
A gentle reminder of your strength,
Your worthiness,
And your ability to care for yourself.
The spiritual teacher Jack Kornfield once said,
If your compassion does not include yourself,
It is incomplete.
Let this be a reminder to embrace yourself with kindness in every breath.
As we come to the close of our meditation,
Allow your breath to return to a natural,
Effortless rhythm.
Take a few moments to simply rest here,
Noticing the sense of calm,
Clarity,
And openness you've cultivated.
Gently become aware of the room around you,
Any sounds or sensations of the air on your skin.
Gradually invite movement back into your body by wiggling your fingers and toes.
Feel this subtle shift bringing you back to the present.
If it feels comfortable,
You might stretch your arms or give your body a gentle roll.
When you're ready,
Gently open your eyes,
Bringing this sense of calm into your day.
Before we conclude,
Let's close with a few affirmations to ground this peace within us.
Take a steady breath in,
And if it feels right,
Repeat silently or aloud after me.
I am grounded.
I am calm.
I am open to peace.
The ancient Indian proverb reminds us,
The breath is the thread that ties creation together.
So as you go forward,
Let this thread keep you connected to peace and presence.
As you go about your day,
Try to pause periodically,
Noticing your breath and letting it guide you back to this feeling of peace.
Remember,
Each breath is a reminder of the calm within you,
Ready to support you whenever you need it.
Namaste Thank you for watching
