If you are experiencing anxiety,
Your breathing can help you calm your nervous system.
It's a great way to get back some control over your feelings,
Anywhere and anytime you need it.
In this meditation,
I will guide you through a two-step breathing technique,
Followed by a few minutes of calming breaths to relax you even further.
Let's dive right in.
Take a deep breath in through your nose.
Now,
Top it off with another intake of air,
Maximizing the air in your lungs.
Hold it and slowly breathe out through your mouth,
Exhaling fully.
Let's do that again.
Deep breath in,
Top it off with another breath.
Hold it,
Release it slowly through your mouth.
Last time,
Inhale fully,
Top it up,
Filling your lungs even further.
Hold it,
Breathe out slowly,
Ensuring your lungs are fully empty.
We will now use a simple visualization to help you calm down fully.
Take a nice deep breath in through your nose and visualize the air flowing in your lungs as a gentle wave approaching.
It rolls onto the sand,
Stays for a little bit,
Slowly it moves back as you gently exhale fully through your mouth.
Another gentle wave comes as you breathe in.
It lingers a bit on the sand and it flows away as you breathe out.
The gentle sea is calming,
The sound of the waves soothe you.
Take another deep breath in,
See the wave come floating towards you.
Hold it for a bit,
Slowly breathe out as you watch the wave flow back into the ocean.
We'll do one more breath together.
Breathe in as you see the wave roll onto the sand.
Hold it,
Slowly release it back into the ocean.
I hope you feel calmer and more centered after this.
Take a few more minutes if you need to,
Just watching the waves slowly roll in and out.
Imagine your worries washing away with the waves and feel the soothing and calming effect of this sea of tranquility flow into you.
