5-Minute SOS: 4-7-8 Relaxing Breath Meditation

Welcome.

I'm so glad you're here and that you found your way to this SOS guided breath work.

This is called relaxation breath.

It's often thought of as a great counting breath for anxiety.

So not getting hung up if you're able on getting the exact count correct.

If you're able to access a little grace.

Having the count that I lead you through be a guided metronome.

Something to aim for,

But allowing your body to be your guide,

Your breath,

Your cadence.

As you find a comfortable seat,

Noting what is happening in this moment in your body.

With heartbeat,

With breath,

With hands,

With legs,

What sensations?

Is there shakiness?

Is there tension?

Is the heart beating fast?

Beginning with awareness here,

And I'll guide us through a few rounds of this relaxation breath and you can continue for as long as you need in this moment in this time.

Beginning with a long exhale out,

Making room for an inhale.

We'll count four breaths in,

Hold for seven,

Eight breaths out,

Eight counts out.

So long exhale,

And beginning,

Breathing in,

One,

Two,

Three,

Four,

Holding here,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Last one,

Breathing in,

Two,

Three,

Four,

Holding here,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

And continuing with this cadence at your pace.

Maybe a few more rounds,

Maybe a few more minutes honoring your body,

And as we close this guided practice here,

Maybe as you continue with your own breath,

Notice again,

Check in again.

Has anything shifted in your body?

Have things stayed the same?

Are you more tense,

Less tense?

Is your heart beating faster,

Slower?

There's no judgment here.

This is for your information.

Is this a practice that is helping in this moment?

Do I want to continue?

Is this offering relief?

Is this offering grounding?

Your body has that information paying attention here.

Thank you for joining,

And I hope this begins to help with finding this grounding,

This coming down out of activation.