Hey there,
It's time to hit the pause button and find some serenity in the midst of your busy day.
We're going to do a gentle five-minute breath work meditation.
It will rejuvenate your spirit and refocus your mind.
Our breathing in are three parts.
To completely fill your lungs,
Breathing in,
And then again,
And then again,
And then holding it and then exhaling fully through the mouth.
So again,
Let's practice one together.
Breathe in a bit,
A bit more,
A little bit more.
Your lungs are full,
Holding it and slowly exhale.
Great.
Now find a comfortable seat,
Close your eyes if you prefer,
And let's begin.
I want you to take a deep breath in through your nose,
Filling your lungs completely.
Feel your chest and abdomen expand as you inhale,
Filling your lungs full of beautiful air.
Holding that breath for a moment and then exhaling slowly and completely through your mouth,
Releasing any tension.
Again,
Inhale deeply,
Counting to four as you breathe in.
Now,
Hold your breath for a count of four,
Three,
Two,
One,
And exhale on a count of four,
Three,
Two,
One.
Repeat this cycle.
Inhale for four,
Hold for four,
Exhale for four.
I'll give you a moment.
As you continue to breathe,
Let go of any thoughts or distractions.
Focus solely on your breath.
Imagine each inhale bringing in relaxation and calmness,
And each exhale carrying away stress and tension.
Continue to breathe and feel the gentle rhythm of your breath,
Like the rise and fall of ocean waves.
Inhale,
Hold,
And exhale,
Keeping your attention on this pattern.
If your mind starts to wander,
Gently bring it back to your breath.
It's okay if thoughts come and go.
Just return to your breath.
You're doing great.
Inhale,
Hold,
Exhale.
Allow the breath to soothe your body and mind.
As we near the end of this meditation,
Take a few more deep breaths at your own pace.
Feel positivity and peace.
Exhale any remaining stress or negativity,
And when you're ready,
Slowly open your eyes.
Take a moment to resent yourself in the present,
And get back to your day.
