Slow Down And Breathe Meditation

We live in a society that is predominately oxygen starved. Our busy schedules, never-ending pressures and overall fast pace of life causes many of us not to breathe properly. A big percent of the population in the world breathe too shallow and fast. This means that we are not taking in sufficient levels of oxygen, the result of an oxygen starved body is toxic build up which makes it hard to naturally relax and overtime it can lead to disease and long-term stress, anxiety and fatigue.

Slow mindful breathing can transform your life. In our busy, frenzied and stressful world taking time out creates space within, a place where you feel at peace and are reminded of how important it is to slow down and not race through this life. A daily ritual of mindful breathing also has the power to heal your body and mind on both an emotional and physical level .

This meditation is part of our free 12 week Everyday Miracles course. You can access all audio meditations and lessons on the course home page or alternatively here [YouTube] or sign up to our Podcast

If you prefer written content over audio - then you can access the course over at Botanical Trader which has this course in both written and audio format.

 

[Transcript]

To begin. Take a moment to settle in. Find yourself a comfortable position either sitting up or laying down. Relax your shoulders and do  whatever you need to get comfortable.

Close your eyes. Relax your forehead, cheeks and jaw.

Connect with the natural rhythm of you breath. You not trying to change your breathing – just become aware of your breath.

Focusing on your breath allow yourself to settle into the stillness.

When your mind wanders to thoughts, or is distracted by any background noises, bring your attention back to the easy, natural rhythm of your breathing.

As you become quiet and still,  allow your body to soften and release. Give yourself permission to let go of anything that feels heavy, negative or a burden for you.

Don’t try to control your breath. For now, simply observe it. Fast or slow, shallow or deep, the nature of the breath does not matter. Your full attention to it is what counts.

Notice the breath coming in, and the breath going out. Follow the breath with your awareness… follow the breath all the way in… and follow the breath all the way out… not trying to change it in any way. Just breathing in… and breathing out.

Breathing mindfully. Becoming anchored within the present moment.

Place your hand just below your ribs, on your stomach.

Now breathe as you normally do.

Take note of what is happening to your body as you breathe. Does your stomach rise? Or does your upper chest rise? (You may even feel your shoulders rise slightly.)

If your stomach rises and your chest stays relatively flat, you are breathing properly.

If your stomach barely moves and your chest rises, then your breathing too shallow.  

Together we are going to take a few long deep breathes in.

To begin keep your awareness on your breath. Keep your hands on your stomach.

Breathe in through your nose, and as you inhale slowly count to four. Visualise a balloon in your belly, imagine that you’re inflating the balloon with the air that you are inhaling. Your belly should rise as it fills with air.

Hold the breath for a count of four.

Exhale slowly through either your nose or mouth. Your belly should fall with the exhale.

In today’s practice we are going to cultivate breath awareness by counting the breath. There are four parts to one breath cycle – you have the inhale, then the space between the inhale and exhale, you have the exhale and then the space between the exhale and the next inhale.

For today we will work with intervals of 4. If you find 4 counts uncomfortable then simply count to what feels comfortable for you.

Inhale, 2, 3, 4. Pause, 2, 3, 4. Exhale, 2, 3, 4.  Rest, 2, 3, 4.

Inhale, 2, 3, 4. Pause, 2, 3, 4. Exhale, 2, 3, 4. Rest, 2, 3, 4.

Feel yourself relaxing as you gradually release the breath.

Drawing in another breath. Nice and deep. Pause, 2, 3, 4. Exhale, 2, 3, 4. Rest, 2, 3, 4.

Slowly drawing in a deep long breath. Don’t rush to breath in. Just gradually fill your lungs and stomach with air, and when they are full, hold the breath for a count of four and then release that breath completely.

Breathing in to the count of four. Feel your body fill with air. Hold for 4. And release for 4. Letting the breath flow out naturally. Emptying the lungs.

Stay within this breath cycle. Breathing in for 4 and exhaling for four.

On the inhale the belly rises. On the exhale the belly falls.

Notice the natural movements of your body with each inhale and each exhale

Bring your awareness to the points of contact between your physical body and the support beneath you.

When you’re ready bring your palms together at your heart centre

Gently bow your head towards your heart

Take a moment of gratitude for your body, your breath and the gift of this day

Reminding yourself that you can return to this place, to ground yourself and release all that no longer serves you, at any time you choose.

Until next week. May you be calm, happy and authentic. May you live your life with ease. Namaste.

 

“When you are inspired by some great purpose, some extraordinary project, all your thoughts break their bonds: Your mind transcends limitations, your consciousness expands in every direction, and you find yourself in a new, great and wonderful world.

Dormant forces, faculties and talents become alive, and you discover yourself to be a greater person by far than you ever dreamed yourself to be.”

― Patanjali