Welcome to this short breathwork meditation.
This meditation can be used as a tool during many parts of your day,
Whether it be the first thing you do before you get going,
A quick break in the middle of a busy afternoon,
Or an evening ritual as you clear your mind for journaling or for rest.
Whatever its place in this moment,
This day,
This season of your life,
You can expect to feel the weight of any stress,
Anxiety,
Pain,
Anger,
Grief,
Or overwhelm lift from your body and mind,
Leaving you to feel comfortable,
Calm,
And loved.
Begin by sitting or lying in a position that's comfortable to you.
Please note that as you begin to practice this tool more,
You may find it useful to integrate with other activities.
But for the purpose of this session,
Please find a space that is free of distraction and one that welcomes the closing of your eyes and the release of your mind.
Once you've found a place to rest your body and mind,
Simply begin by noticing your breath.
It may feel soothing to place one hand over your heart space and allow the other hand to lie on your belly.
Bring awareness to this breath.
Feel the way your heart beats to support it and your ribcage expands to make room for it.
Notice the natural rhythm of each inhale and each exhale.
How does this feel today?
We will now continue into our three pattern square breath together.
By inhaling for a count of four seconds,
Holding at the top of each inhale for a count of five,
And exhaling for a count of six.
With each inhale,
Practice feeling the expansiveness of your ribcage as you pull the fresh surrounding oxygen deep into the bases of your lungs.
At the top of each inhale,
Practice the feeling of acceptance of what is,
Of the stillness,
Maybe the slight discomfort.
And in each exhale,
Allow any racing thoughts,
Destructive feelings,
Or tension in mind,
Body,
Or spirit.
Leave your bing as it escapes into the big,
Beautiful world,
Its energy dissipating as it travels onward.
No longer yours to carry,
Yours to hold onto.
Simply put,
Find freedom in each breath.
Let's begin.
Inhale two,
Three,
Four.
Hold two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Hold two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Hold two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Hold two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five,
Six.
One more.
Inhale two,
Three,
Four.
Hold two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five,
Six.
Come back to your natural breath when you're ready,
Letting your body fall into its favorite flow.
Notice how you feel now.
Sit with the weight of your body and the ease of your mind,
Being proud of what you were able to let go of and content in what may need more time,
More breath,
More practice.
As we seal in this practice,
Think your body,
Think your mind,
Give yourself an I love you and I'm proud of you and I'm here for you.
Thank you for joining me and know that as you continue now into your day or evening,
This breath is always here for you,
This tool forever yours.
You matter.
You are loved.
Carry on now,
Dear friend.
