Four Good Breaths - Meditation & Coffee

Hello!

You are listening to Meditation and Coffee,

The weekday meditation podcast that helps you start your day off calm,

Aware,

Intentional,

Focused and most importantly,

Awake.

Because did you know that the word Buddha actually means awakened one?

I'm Hannah,

Your host and founder of the online meditation community Breathe Like a Badass,

And I am obsessed with starting the day with good coffee and seriously simple meditation.

As a trained meditation teacher and a female entrepreneur,

My mission is to help anxious yet ambitious women cut through overwhelm,

Negative self-talk,

Constant comparison and fear so they can get the calm,

Clarity and focus that they need to build happy,

Fulfilling,

Freedom-filled businesses and lives.

Meditation is not magic,

But it's a pretty good place to start.

So whether your coffee is a shot of espresso,

A latte decaf or even a tea or a chai,

I invite you to join me every weekday to start your day off right.

FYI,

These sessions are recorded live on my Instagram page,

At Breathe Like a Badass,

So if you'd prefer to join in and watch them live,

You can do so there.

The videos are also available after the lives on my IGTV page.

Now,

On to the meditation and coffee.

Hello,

Good morning.

It is Hannah here,

We are back for another session of meditation and coffee.

It's been a while since I've uploaded one of these.

A few weeks at least,

I think.

I have had some messages from people saying,

Where are you?

What's going on?

I've been basically I've been taking some time out just to focus more on my one to one because they are the people that keep the business running.

So sometimes you just got to prioritize that.

I also was just taking some time out for myself.

I think it's super important to do that.

And I would advise you listening or watching to this to do that as well.

Sometimes you just need to take a break.

You are not a machine,

You are a human being.

And yeah,

That was definitely in there too.

And I also just wanted to kind of reaffirm why I do these meditations in the first place and why I am a meditation teacher and why I believe that mindfulness is so powerful for our goals in our life.

And it's really just about being able to know who you are and what you need underneath all of the noise and underneath all of the BS that's out there.

And it always reminds me of this phrase that says,

Remember who you were before the world told you who you were supposed to be.

And that is basically a brilliant phrase that I love that sums up why I do this,

Why I believe that mindfulness and meditation is so powerful.

It can help with so many things,

But the clients that I work with and the reason that it was powerful for me is because it helped me do that.

It helped me remember who I am,

Figure out what I want,

Where I want to go and how I want to help others too away from all of the noise and everyone else and all of the culture and everything telling me and my clients who I'm supposed to be,

Who they're supposed to be.

That's why today we're going to take it right back to basics and we're literally going to do four good breaths.

That's it.

Mindfulness meditation is at its core about paying attention on purpose,

Usually using the breath without judgment.

So today we're going to practice that.

So without further ado,

I invite you to come into a comfortable position wherever you happen to be sitting or watching this.

And I invite you to allow yourself to become balanced,

Maybe putting your feet flat on the floor or allowing yourself to get into a position where you're feeling grounded,

Balanced,

Relaxed,

But ensuring that your spine is straight and that your neck is straight and that you're maybe allowing your chin just to jut up slightly to maintain an alert position.

Joining me in taking a few deep breaths,

Nothing fancy,

No special kind of breathing,

Just noticing how you would be breathing anyway and breathing in through the nose.

Allowing yourself to exhale and the muscles to relax as you breathe out.

And one more deep cleansing breath in through the nose.

Allowing yourself to relax,

Drop your shoulders as you exhale.

Noticing and allowing the skin around your eyes to relax.

Skin around your jawline.

The rest of your face and your neck.

And if you haven't already and if it feels safe and good to you,

I invite you to close your eyes.

And now I invite you to find a physical place in your body where you notice the breath most strongly.

For most people it will be their chest or their nose,

The space between their eyes.

Bring your attention to that place and notice how it feels to be sitting here with your attention on that place in your body where you can feel your breathing.

And now I invite you to join me in four good deep breaths.

So through the nose,

In through the nose,

Allowing your body to expand,

Inhale,

Allowing your chest to open,

Expand and noticing the breath going out as you exhale through the mouth.

And keeping on going,

So inhale through the nose.

Noticing your body expanding,

Noticing the quality of the breath.

Does it feel deep today,

Does it feel shallow?

And exhaling through the mouth,

Allowing the body to deflate,

Decompress,

Relax.

One more.

Perhaps counting the breath as you inhale if that helps.

So in for four,

One,

Two,

Three,

Four.

Out for four,

One,

Two,

Three,

Four.

One last one,

In,

Two,

Three,

Four.

And out,

Two,

Three,

Four.

Now allowing yourself to open your eyes if you wish.

Coming back into the room.

And perhaps noticing how you feel now compared to when you started.

How giving yourself permission to just take some time to breathe can actually be surprisingly transformational.

It's something that we often forget about.

It feels too simple,

Too boring,

Too easy.

But actually,

Often,

Remembering that we're so lucky to have this breathing apparatus in our body that can allow us to get more oxygen and give ourselves space and literally expand.

That can feel incredibly useful if we're suffering from anxiety,

Rising panic,

Worry,

Or even if we're just really busy.

Sometimes it's good to just remember like,

Oh,

I can breathe.

I can take a few moments.

I can take some good deep breaths.

And that's good enough.

So thank you for joining me today.

I do have my coffee.

Almost forgot.

This is meditation and coffee.

Of course,

I have my big mug of coffee today.

So whatever you are drinking,

I invite you to join me in taking a good sip and using the power of the breath to get back to basics and remembering who you are underneath what everyone else has told you or is telling you that you should be.

So thanks so much for joining me.

Thank you for your patience as well.

Over these last few weeks,

When I haven't been showing up,

Life is busy.

I am a human being,

But I am committing to showing up and leading more of these meditations because I do enjoy them.

So thank you so much.

That was four good breaths.

So thanks for being here.

If you have any questions,

Of course,

Always let me know.

Drop me a comment.

Come say hi.

I'd love to hear from you.

In the meantime,

Have a wonderful day and I'll see you really soon.

Bye bye bye.

That's it for today.

Thanks so much for listening and spending your morning with me.

If you like this podcast and you are as obsessed with coffee and maybe meditation as I am,

Please go ahead and leave a rating and a review on Apple podcasts or wherever you normally listen as it helps spread the word and get the message out to more brilliant women just like us who need it.

You can also share with your friends on Instagram tagging me at Breathe Like a Badass.

I always love to see you there.

If you like this and you'd like to hear more from me and Breathe Like a Badass on how to use meditation to get the calm,

Clarity and focus you need to build a happy,

Fulfilling,

Freedom filled business and life,

Head on over to my other full length interview style podcast.

Just search Breathe Like a Badass anywhere that you normally listen to podcasts.

Thank you so much for listening and I will see you for the next one.