Welcome to this 10-minute breathwork meditation journey designed to help you with your anxiety.
I know it must be hard,
But I'm proud of you for taking these steps,
Which is to do something about your anxiety.
Allow your breath to be natural.
Don't try to change your breath.
Close your eyes.
After you get comfortable,
Simply notice the physical sensations of your breathing,
The cool air entering your nostrils,
The rise and fall of your chest or belly,
The warmth of the exhale.
Mentally whisper in on your inhale and out on your exhale.
If your mind wanders as it tends to do,
Gently guide it back to the physical sensations of the next breath.
There's no need to judge.
There's only room for kindness in your mind.
Place one hand on your chest and the other on your belly.
Inhale slowly and deeply through your nose,
Directing the breath down so your belly hand rises.
Try to keep your chest relatively still.
Exhale slowly through your nose and slightly parted lips,
Feeling your belly hand fall.
Focus on making each breath smooth and steady.
You are training your diaphragm.
Inhale gently through your nose for a count of three,
Two,
One.
Exhale slowly and completely through your nose or mouth for a count of six,
Five,
Four,
Three,
Two,
One.
The key is to keep your exhale twice as long as your inhale.
Continue this rhythmic pattern and let go of tension with each breath.
In for three,
Two,
One,
And out for six,
Five,
Four,
Three,
Two,
One.
Let go of the count.
Now breathe in and out at a comfortable,
Slow,
And even pace.
This time,
Aim for five seconds in and five seconds out,
Five breaths per minute,
But let it feel natural and soothing.
Imagine your breath flowing in a smooth,
Conscious circle without pauses.
In five,
Four,
Three,
Two,
One,
And out five,
Four,
Three,
Two,
One.
And in five,
Four,
Three,
Two,
One,
And out five,
Four,
Three,
Two,
One.
And in five,
Four,
Three,
Two,
One,
And out five,
Four,
Three,
Two,
One.
And in five,
Four,
Three,
Two,
One,
And out five,
Four,
Three,
Two,
One.
Keep going.
Keep breathing.
Keep with your continuous circle without pause.
You're doing amazing.
Just keep breathing.
You're almost there.
Keep going.
Let your breath return to its natural rhythm.
Notice how your body feels.
Is there more stillness,
Heaviness,
Or calm compared to when you started?
Gently wiggle your fingers and toes.
When you're ready,
Slowly open your eyes.
Carry this feeling into the world,
Your world,
And into the rest of your day.
Come back to this meditation whenever you need.
Whenever you're feeling anxious,
Come back to your breath.
As always,
My name is Corey Dupree with Interconnected Being.
I look forward to breathing together with you again soon.
