Hi,
And welcome to this guided breathing exercise called Calm Breath for Anxiety.
Sit comfortably,
Upright,
Spine aligned,
Relax the muscles of the face and the jaw.
Allow the shoulders to become heavy.
Feel the natural breath coming in through the nostrils and going out through the nostrils.
Feel the natural state of the body.
We won't judge.
We'll allow everything to come as it is.
No force,
Little effort.
Allow yourself to land in this present moment.
We'll be using the breath.
You count the breath,
Even inhale and exhale.
Counting is just an option.
If you don't want to count,
It's totally okay.
We will inhale for six counts.
Hold the breath for three counts.
And exhale for six counts.
Having the inhale and exhale even with a pause in between.
Let's try together a few rounds.
Breathe in for one,
Two,
Three,
Four,
Five,
Six.
Hold one,
Two,
Three.
Breathe out one,
Two,
Three,
Four,
Five,
Six.
Again inhale for one,
Two,
Three,
Four,
Five,
Six.
Hold one,
Two,
Three,
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four,
Five,
Six.
Hold one,
Two,
Three,
Exhale one,
Two,
Three,
Four,
Five,
Six.
Continue the cycle of breathing.
The goal is to be aware of even inhales and exhales with a pause in between that's about half as much as the inhales.
Remember counting is just an option.
Your breath may be faster or slower.
Go at your own pace.
Breathe.
We're taking nice even breaths,
Inhaling,
Holding,
And exhaling.
With no force,
With a breath and little effort,
We'll allow these breaths to come naturally,
Having the awareness at the entrance of the nostrils.
Continue to breathe.
If the mind wanders,
It's totally normal.
Bring the awareness back to the entrance of the nostrils.
Breathing in for six,
Holding for three,
Breathing out for six,
Or making the inhales and exhales even,
Hold halfway.
Breathe.
We won't force the breath,
Breathing normally,
Allowing this breath to come natural.
Easily.
Fluid.
Breathing.
Breathing.
How does the breath feel?
How does the breath sound?
Notice this.
Become aware of the breath.
Breathing,
Relaxed,
Calm breath.
Breathing.
Breathing.
Breathing.
And now after your next exhale,
Breathe normally.
Notice any sensations in the body.
Notice any thoughts that come up.
And now in your own time,
Whenever you feel ready,
You may slowly and gently open the eyes.
Thank you for practicing with me today.
Allow this calm breathing and awareness of the breath follow you throughout the rest of your day.
Have a good one and namaste.
