This breathing relaxation guided meditation is great to use when you need to regain your composure in a stressful situation. This meditation script will guide you to focus on each stage of a breath as you breath slowly and gently.

To begin,please use the following cadence throughout the entire breathing meditation : 

Breathe in to the count of four, hold for the count of 3, and breathe out to the count of 5.

For Instance:

Breathe in…2….3….4….. hold…2…3….exhale…2….3….4….5…

Breathe in…2….3….4….. hold…2…3….exhale…2….3….4….5…

Breathe in…2….3….4….. hold…2…3….exhale…2….3….4….5…

Breathe in…2….3….4….. hold…2…3….exhale…2….3….4….5…

Continue to breathe at this pace.

 

Inhale

While you are breathing slowly, it is important to focus all of your attention on each stage of breathe.

Start by noticing your breath as it enters your nose. Be aware of this each time you breathe in. Feel the breath as it passes through your nasal passages, down behind your throat and down your windpipe.

As the air enters your lungs, allow yourself to fall deeper into relaxation each time your lungs expand. Feel the air expand your lungs with each in breath and relax……. lungs expand… and relax…. expand…. and relax….. expand…. and relax….

 

Exhale

Notice as the air leaves your lungs and travels up to your windpipe. Focus your attention on this moment of each breath. Now feel the breath move up your throat, your mouth, and across your lips.

Notice each whole breathe. How each breath flows like a wave. As it flows in…. and then pause….and out….and pause. Notice each breath as a whole now.

Count 10 whole breaths as you begin to fall deeper into relaxation. When you are finished counting your breaths, notice how calm your breathing is and how relaxed you are. Now you can count to 5 and return to your day

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