Short Breathing Meditation For Chronic Stressors

Welcome.

Thank you for taking time for yourself in this very fast paced world.

This is a gentle reminder to never forget to refill your cup.

Over the next 7 minutes or so,

I will guide you through a gentle breathing meditation to elicit feelings of relaxation such as when our parasympathetic nervous system is activated or simply known as our rest and digest.

Begin by coming into a comfortable seated or supine position laying down.

If you are seated,

Place your feet on the floor and pretend there is a string coming out from the crown of your head and someone is picking you up like a small pretty Christmas ornament,

Making your spine buoyant,

Neutral,

And lengthened.

If you are lying down on your back,

Try to make yourself as comfortable as possible.

You are more than welcome to lie down on the floor,

On your bed,

On the sofa,

Whatever is most comfortable for you.

I welcome you to extend your legs and splay your feet out.

If you are laying down and your lower back is uncomfortable,

Try placing a pillow underneath your knees or place your feet flat on the floor,

Maybe your knees knock together towards the center.

But wherever you are,

Try to get yourself a little more comfortable.

Kindly let go of any tension in the body including the shoulders,

Upper back,

Face,

Eyebrows,

Jawline,

Making sure you are not clenching your teeth.

Release any tension in the belly,

Hips,

Thighs,

And calves.

Notice your body and how it is resting on the earth.

Allow the whole body,

Your whole body,

To simply melt into the earth's safe support.

Visualize the breath drawing in and out through both nostrils,

Naturally and easily.

On your next exhalation,

Visualize the breath leaving through both nostrils.

Inhale through the left as a visualization,

Just sense the breath.

Exhaling through the right.

Inhale left,

Exhale right.

Inhale left nostril,

Exhale right nostril.

Continue this visualization at your own pace for a few more breaths,

Inhaling through the left nostril and exhaling through the right nostril.

Slowly start wiggling your toes and fingers.

If you haven't done so already,

Gently open your eyes,

Keeping a soft gaze towards the floor.

Gently extend your arms overhead,

Reach your hands towards the ceiling,

Or if you're on the floor,

Extend those arms overhead like you are giving yourself a nice morning stretch.

Give yourself a nice lengthening stretch wherever you are.

If you are on the floor,

Gently roll towards the right side and take a nice deep breath in through the nose,

Out through the nose.

Place both hands on the floor or mat and gently lift yourself up while letting your head hang heavy.

Let your head be the last thing that comes up.

Come to a comfortable seated position.

Extend your arms above you while you take a nice inhale towards the back of the body.

And as you exhale,

Bring your hands in a prayer hand position to heart center.