A Zen Mind Guided Meditations - Guided Breathwork Meditation for Deep Relief, Peace, & Grounding

Starting point is 00:00:01 Hello and welcome to A Zen Mind, part of the Airwave Podcast Network. I'm your host, Joe, and I'm so grateful that you're here. If you enjoy this meditation, please consider rating the show on your listening platform, as it truly helps the show reach even more people. You can follow me on Instagram at a.orgend.mind, and for ad-free episodes, check out my Patreon. All links can be found in the description. Now a quick message from the sponsors of today's episode.

Starting point is 00:00:31 And as always, once the meditation begins, there will be no advertisements and no disruptions. Thank you so much for being here. Hello and welcome to this guided meditation. This meditation is a practice of deep and intentional breathing, where you will unlock layers of peace, calm, clarity, and balance within. using nothing but the gentle rhythm of your own breath. During this practice, we will cycle through two types of breathwork, beginning with box breathing and moving into our 478 breath.

Starting point is 00:01:33 You will have both guided and unguided time during this practice. This is a space for you to soften and to breathe with intention, to reconnect, with the steady life force that lives within you, calming your nervous system, and restoring you back to a state of balance and calm within. So when you are ready, just take a moment to allow yourself to settle in, finding a comfortable position either seated, or maybe you wish to lie down. Whatever you choose, just let your body feel supported and let your muscles relax, drop your shoulders, unclench your jaw, soften your eyes and the space in between your eyebrows, and take a moment to just notice your breath without changing it. Notice how it is always there for you.

Starting point is 00:03:01 Even when we don't consciously think about it, it is still here working for us. It deserves some love during this practice. So just take a moment to say thank you to your breath. Thank you to your lungs for always moving, for always working. In this moment, I want to remind you that this practice can be completely your own. Try to follow along as best as you can, but never force yourself or do something that feels uncomfortable. You can always modify however you see fit. Once you're ready, let's gently begin by taking a cleansing breath in through the nose.

Starting point is 00:04:10 Exhale it all out through the mouth. All deeply, releasing it all. And we're going to begin with our first. first breathing pattern, our box breathing. We're going to breathe in for four counts, hold for four counts, exhale for four counts and hold once more for four counts. So once you are at the bottom of your current exhale, let's begin with a deep inhale, two, three, four, hold, hold, two, two, three, four. Exhale, two, three, four.

Starting point is 00:05:15 Hold, two, three, four. Inhale, two, three, four, hold, two, three, four. Hold, two, three, four. Exhale, two, three, four. Hold, two, three, four. And continue on your own for a few more rounds. Inhaling to the count of four. Holding to the count of four.

Starting point is 00:05:51 exhaling to the count of four and holding again to the count of four each breath creating space each hold anchoring you in the present each exhale softening you each pause creating stillness with five to eight more counts until you hear the chime now gently release this pattern and return to your natural breath and just notice how your body has begun to shift a little bit lighter a little bit smoother now we're going to shift into our second breath our 4 7 8 this breath will be deeply calming to your nervous system and it'll help you to release any further tension we're going to inhale to the count of four, hold for the count of seven, and we will exhale slowly to the count of eight. And remember if any of this is too difficult, don't strain. Just allow yourself to do the best

Starting point is 00:10:12 that you can and to flow. So when you're at the bottom of your current exhale, let's begin. inhale two three four hold two three three four five five six seven exhale two three eight again inhale two three four five six seven eight again inhale two three four hold two, three, four, five, six, seven. Exhale, two, three, four, five, six, seven, eight. And one more together, inhale, two, three, four, hold, two, three, three, four, four, five, six, seven, exhale, two, three, four, five, six, seven, eight. Amazing job, and now just allow yourself to sink into the rhythm and continue on with another eight to ten more cycles of this breath on your own or until you hear the chime. You did

Starting point is 00:14:38 a wonderful job here and just take a moment in this stillness noticing any warmth any space any sense of calm that has blossomed from your breath and let yourself receive it fully the spaciousness that you've created in your mind in your body and in your heart once you feel ready you may invite some gentle movement into your fingers and your toes and take a moment to thank your body once again a moment of gratitude for yourself for your incredible body for your breath and for this practice knowing that you did something wonderful for your mind your body and your spirit wishing you peace and love Namaste.

A Zen Mind Guided Meditations - Guided Breathwork Meditation for Deep Relief, Peace, & Grounding

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