Guided Practices: Breathing Deep is Calming Down

Breathing deep.

It sounds simple but we forget to do it all the time. It is so nice, then, to set aside some time to refocus back in on our breath. This guided meditation helps with just that.

We found this meditation at lovetoknowhealth.com in an article titled, "9 Guided Meditation Scripts: Short + Long". This is a great article to check out if you want to do more guided meditation work but don't necessarily know where to get started. This meditation specifically was written by Shoshana Hebshi Holt. 

This project is funded through a grant with the TN Department of Human Services and Signal Centers, Inc.

Transcript

Guided Practices: Breathing Deep is Calming Down

Thu, Nov 10, 2022 5:07PM • 5:51

SUMMARY KEYWORDS

breath, guided meditation, meditation, exhale, chest, belly, breathing, inhale, ribs, rise, produce, ready, article, nostrils, steadiness, intentionality, wave, feel, podcast, calming

SPEAKERS

Alex Farrell

Alex Farrell  00:00

Hey everyone, this is Alex from the lean into podcast back with a another guided meditation. I don't know about you all, but the past three weeks have been super busy and exhausting and a little bit stressful, at least for me. So it was, it was really nice for me to get back into these guided meditations. So today's meditation is just a simple breathing practice to help produce calmness. This meditation really focuses on feeling the breath in your stomach, feeling your chest rise, and then slowly inhaling and exhaling with intentionality. We found the scattered meditation on love to know health.com In an article they produced called Nine guided meditation scripts that are both short and long meditation so we definitely recommend you all check that article out. There's a lot of good prompts here for leading your own guided meditations. This meditation specifically was written by Shana Pepsi hope so we hope you enjoy this guided meditation. Breathing deep is calming down. Place one hand on your belly and one hand on your chest. Begin to feel the chest rise and fall. Begin to feel the belly rise and fall. Continue with your natural breath. Feeling the air enter through your nostrils. Then exit through your nostrils. Continue to feel your breath. On the next inhale, feel the belly rise. Then the ribs expand. And finally the chest lift. Coming to the top of the breath below the throat. On the exhale, the breath leaves the chest ribs fall, belly contracts. Continue with this breath feeling all three parts of the breath and think to yourself belly, ribs, chest, chest, ribs belly. Repeat this breath three more times. With the third exhale, begin to feel the breath as a wave coming up from the belly and rising to the top of the breath beneath the throat. Hold this breath for two counts and let the breath go in a wave from the chest out the belly. Continue with this wave like breath. rolling in and up. Then counting the two and rolling out like a tide. Feel the fluidity of the breath. Feel the complete cycle of the breath. Focus only on the breath. Finish a final cycle of this breath and after the complete exhale, return to the natural breath. Feel calmness in the breath. Feel ease and steadiness when you're ready, open your eyes.