Guided Breathing Session To Reduce Stress & Clear Your Mind

Welcome to the guided breath session.

For this session,

You will need to find a comfortable place to sit and later to lie down.

Any comfortable spot will do.

So it could be either on the floor,

On the carpet,

On your yoga mat,

On a hardwood floor,

But just make sure that you're supported with a blanket underneath you.

We'll begin this session by seated,

Seated on the floor,

Cross legged is fine,

Or perhaps you can find a comfortable chair,

Making sure that your spine is nice and upright.

Maybe you're rolling the shoulders up towards the ears,

Letting them go,

Relax,

Relaxing the face,

Relaxing the belly,

Gently closing the eyes.

Let's begin by taking a deep breath in through the nose together.

Inhale,

Open the mouth,

Exhale.

Again,

Deep breath in through the nose,

Fill the belly,

Open the mouth and side out.

One more just like this,

Inhale through the nose,

Side out through the mouth.

Very good.

We'll begin today's practice by simply bringing the awareness to our breath.

We don't need to change anything,

Just allow the natural rhythm of the breath to flow in and out through the nose.

You can say to yourself,

I am aware of my inhale,

I'm aware of my exhale.

I am aware of my inhale,

I'm aware of my exhale.

Taking every moment,

One breath at a time.

Breathing in and breathing out.

Breathing in and breathing out.

Just observing this natural flow of your breath.

Just that this is enough.

There is nowhere to go,

Nowhere to be.

Just being here,

You and your breath.

If your mind starts to wander either to the past or to the future,

That's okay.

Simply acknowledge it and then bring your awareness back to your breath,

Back to now.

Breathe in,

Breathe out.

Nice and easy,

One breath at a time,

Being present right here,

Right now.

Now I will guide you through a couple of different breathing exercises.

You can stay as you are,

Keep your eyes closed.

Simply listen to my voice and follow the instructions.

Let's begin with a gentle breath exercise to calm down the nervous system and slow down our heart rate.

I want you to take a nice deep breath in through the nose,

Filling the belly,

Then the chest and we'll hold the breath at the top for one,

Two,

Three,

Four.

Now exhale out through the mouth,

Squeeze the navel and hold at the bottom one,

Two,

Three,

Four.

Breathe in through the nose,

Filling the belly,

Then the chest and then hold at the top one,

Two,

Three,

Four.

Now exhale slowly out the mouth,

Exhale,

Exhale,

Exhale and hold one,

Two,

Three,

Four.

Inhale in through the nose,

Fill the chest,

Fill the belly and hold one,

Two,

Three,

Four.

Open the mouth and exhale all the air out right to the bottom.

Hold one,

Two,

Three,

Four.

One more time,

Inhaling in,

Fill the belly,

Fill the chest,

Hold two,

Three,

Four.

Open the mouth,

Exhale,

Side out,

Press the belly button in towards the spine,

Hold it at the bottom two,

Three,

Four.

Beautiful.

Now allow your breathing to settle into a natural rhythm.

Breathing in and out through the nose once again.

Just observe any changes in the body.

Observe any changes in the breath.

Still relaxing through the face,

Relaxing through the body,

Softening the belly.

Beautiful.

Moving on,

We'll change the pattern of our breath once again.

I invite you this time to lie down on your back.

So with very little amount of movement,

Very little amount of disturbance to the physical body,

Just find a comfortable position lying down on your spine.

Very good.

Relaxing the body once again.

This breathing exercise will really allow for more oxygen to enter in through the nose and will exhale any stagnant air and energy through the mouth.

So we'll be inhaling in through the nose,

Deep breaths in and then exhaling through the mouth just like that.

Now there will be a couple of different position in this breath exercise.

The first one is on your back.

If you're a yoga enthusiast,

You know this one,

This is called Shavasana.

So you're fully relaxed on your back.

The legs are just about hip distance apart.

Feet relaxed to the side,

Arms along the side of the body with the palms facing up.

This is going to be our position number one.

The second position,

We'll prop ourselves up on top of our forearms,

Just like you're at the beach enjoying the sunshine.

You can keep your eyes closed or you can open them up staring at the horizon in front of you.

And this time this position will allow for a little bit more movement.

So as you inhale,

The breathing pattern is the same in through the nose,

Out through the mouth.

You can take the head back,

Inhaling,

Opening the chest,

Exhaling through the mouth,

Inhaling in through the nose,

Exhaling through the mouth,

In and out.

Very good.

So let's begin our breathing on our spine.

So coming all the way down on our back,

Making yourself comfortable.

Let's begin with just a moment of silence right here.

And when you're ready,

Begin the first round of breath,

Big breath in through your nose,

Exhale through the mouth,

In through the nose,

Out through the mouth.

Beautiful.

Big breaths,

As expansive as you possibly can.

Biggest breaths you've ever taken.

That's it.

Big breath in,

Big breath out.

Continue to breathe in,

Breathe out.

This is a beautiful,

Powerful way to facilitate more oxygen coming into the body,

Regenerating on the damaged cells,

Clearing out any stagnant emotions and negative thoughts.

Breathing in fresh air,

Breathing out what no longer serves you.

Big breath in through the nose,

Exhale through the mouth.

Keep on going.

You might experience some tingling in your feet,

You might experience some lightheadedness.

That's okay.

Trust that it's fine.

Stay with it.

Five more breaths.

Five more big breaths in and out.

Last three and two.

Big breath in through your nose,

Exhale through the mouth.

We'll take the second position.

So nice and mindfully come on up on your forearms.

And when you're ready,

Continue with those big breaths,

Maybe moving the head back,

Exhaling.

Inhale,

Chin down towards the chest.

Exhale.

Beautiful job.

Stay with it.

Big breaths.

The 50 biggest breaths of your life.

Let's go in and out.

At any point if this becomes uncomfortable,

You feel some tension in the neck,

You can simply bring your body back down to the first position and continue with those breaths.

You bring the oxygen into your nose,

Exhale the carbon dioxide out through the mouth.

Fresh oxygen supplying every cell in your body.

Twenty more breaths right here.

Stay with it.

Good job.

You're doing well.

Ten more breaths.

Bigger breaths,

Bigger breaths.

Let's go five,

Four,

Three,

Two,

One.

Biggest breath and exhale.

Perfect.

Bring yourself back down,

All the way down.

And just observe what's happening in your body.

Feel the tingling in the body.

Relax.

Just allow yourself to settle in the sensation.

Allow the experience just to take through the whole body.

Complete silence.

No need to control the breath anymore.

Just observing the sensation that you created through the whole body.

Relaxing the eyes,

Relaxing the face,

Relaxing the neck,

Shoulders,

The chest,

The belly.

Relaxing the spine,

Relax the hips,

The pelvis.

Relax the top of the legs,

Relax your knees,

Relax your shins and your feet.

Relax the back of your legs,

The calves,

The ankles,

The toes.

Allow the whole body to relax.

You can stay in the space of silence and stillness for as long as you wish.

Thank you very much for joining us today.

It is guided meditation.

It is guided breath work.

We hope to see you soon again.

Namaste.