Simple Breathing And Meditation For Presence

Thank you for being here.

My name is Hannah Bryn and I will be your guide in the short yet powerful breathing practice that will calm you and help to bring you into the present moment.

Please take your time to sit or lie down in a comfortable and supported position.

Take a deep breath in and a long slow breath out.

And one more time.

Close your eyes.

Now notice your breath without controlling it.

Feel the temperature as the air enters and leaves your body.

Feel the stillness in your body and the small movement in your chest and belly from your breathing.

Next we will inhale and exhale throughout the duration of the count.

We will begin with an inhale of four and an exhale of four and continue to increase the length of the breath to a count of eight.

To begin take a deep and gentle breath in then sigh it out.

Inhale 1,

2,

3,

4.

Exhale 1,

2,

3,

4.

Inhale 1,

2,

3,

4,

5.

Exhale 1,

2,

3,

4,

5.

Inhale 1,

2,

3,

4,

5,

6.

Exhale 1,

2,

3,

4,

5,

6.

Inhale 1,

2,

3,

4,

5,

6,

7.

Exhale 1,

2,

3,

4,

5,

6,

7.

Inhale 1,

2,

3,

4,

5,

6,

7,

8.

Exhale 1,

2,

3,

4,

5,

6,

7,

8.

Stay with the eight count breath in.

Add a pause at the top of the breath.

Exhale for eight.

Pause at the bottom of the breath.

Continue there.

Let go of this breathing pattern and return to your normal rhythm of breathing.

Now enjoy some time and silence and stillness just watching your breath.

My voice will bring you back shortly.

Returning to your body and the room you are in.

Notice how you are feeling in this moment.

Carry this feeling of peace and presence within you.

You can do this practice whenever you feel you need it throughout your day.

Thank you for following along and have a peaceful day.

Namaste.