Learn Powerful Meditation Techniques - 15:00 Guided Breathing Meditation For Anxiety & Stress

Episode Date: November 29, 2021

Use this 15:00 sympathetic breathing guided meditation for profound relaxation and stress relief.Diaphragmatic or abdominal breathing is the easiest way to produce a relaxation response and allows the respiratory system to function properly.Free Weekly Newsletter To Learn Meditation So You Can Meditate More Effectively HERE...Improper breathing can often contribute to feelings of anxiety, panic, or fatigue and can increase muscular tension, leading to headaches. Practicing deep breathing allows the mind and body to slow down and relax.BREATHING TIP: 6 breaths per minute is ideal for practice. Inhale for 5 seconds. Exhale for 5 seconds.____________________________________________________________________Breathing Technique: If you are breathing specifically to relax or calm yourself it is important to breathe in through your nose, and out very slowly through your mouth. Purse your lips and breathe out as though blowing through a straw. This will allow you to prolong your exhalation.Lie on the floor and place one hand on the center of your chest and the other on your abdomen, right at the waistline. When you breathe in, notice whether your abdomen expands – if it does, you are breathing from your diaphragm. If your belly doesn’t move or moves less than your chest, you are breathing from your chest. To shift from chest to abdominal breathing, make one or two full exhalations that push out the air from the bottom of your lungs – this creates a vacuum that will pull in a deep, diaphragmatic breath on your next inhalation.____________________________________________________________________Breathing more slowly, gently, and deeply helps to calm and relax and can also reduce tension and anxiety and improve concentration and memory. Shallow and fast breathing can contribute to anxiety, muscular tension, panic attacks, headaches, and fatigue. By practicing slow, deep breathing, your mind will calm down and your body will relax. Diaphragmatic, or, abdominal breathing is one of the easiest ways to produce a relaxation response. Practice 10 or more minutes to learn the proper technique for deep relaxation. helping to reduce muscle tension and anxiety.Throughout the day, frequently take a few slow, deep breaths or do a couple of minutes of diaphragmatic breathing, especially when feeling stressed.Unbelievably Easy Ways To Improve Your Life...Suffer from Insomnia?? Scientifically-proven free brainwave MP3 sends you to sleep - in just minutes.Enjoy the best night's sleep ever, with Sleep Salon! This powerful brainwave entrainment audio program uses special sounds to lull you into a deep sleep. All y"Be the person your soul wishes you to be." - Don WeyantOffering step-by-step instructions for beginners. Try binaural beats, solfeggio frequencies, guided meditations, and healing meditation music. Our top-rated podcast, with 34 million downloads and 100,000 Spotify followers, explores the profound benefits of meditation. Visit Our Main Website: https://www.MeditationLifeSkillsPodcast.comPodcast Disclaimers: This podcast is not medical advice or a substitute for professional diagnosis or treatment. This podcast needs expert advice and independent verification to reach conclusions. Content-related losses are not our responsibility. AI language models were used to create podcast content for information and enjoyment alone.

We appreciate your interest in today's meditation life skills podcast. We sincerely grateful for your support. Find a comfortable place in which to sit or lie down. You may wish to loosen any tight clothing or remove your shoes or if you wear glasses, you may want to remove them. Begin by allowing your breathing to slow down. Place one hand on your cheek. and the other on your abdomen. Which hand rises the most as you breathe in?

If it is the hand on your chest, your breathing is too shallow. Breathe in slowly and deeply and allow your abdomen to expand with that breath. Is the hand on your abdomen rising now? Gently release that breath slowly through your lips. Once again, Breathe in slowly and deeply through your nose, slowly and gently, release it through your mouth. It might be helpful to imagine that there is a feather suspended in the air in front of you. Make your out breath so soft and gentle that you hardly disturb that feather at all.

Imagine also that you are resting in a hammock, which is suspended between two sturdy palm trees. Allow your breathing to match the slow, gentle swaying of the hammock. Notice your thoughts. Have you become distracted? Let those thoughts pass well for now. Give your complete focus and attention to the temperature of the air as it enters your nostrils. Trace the air as it slips smoothly down your throat.

and into your bronchial tube. Feel your stomach rise and your chest expand. Then notice the gentle softening of your chest as you breathe out. Take a second or two to notice and enjoy the natural pause which follows before you begin your next breath. Your body knows instinctively when to initiate the next breath. Focus all your attention on the miracle of the breath. the miracle of each individual breath. How often do you notice the breath that you take?

Do you ever pause to give thanks for the gift of life, which is made manifest in each breath of air that your lungs receive? Breathing rhythmically and breathing should feel natural and soothing to you. Your breathing should be quiet and gentle and to connect with and enjoy the rhythmically. of your breathing, depreciate each new breath. Breathing is nature's tranquilizer. Take another deep breath in and feel how it soothes your heart and comforts you. Feel your sense of well-being increase. Now compress your stomach to release all the stale air so that there is plenty of room for the new

incoming breath. Your muscles loosening and relaxing. Continue to breathe rhythmically and appreciate how soothing, comforting and familiar that rhythm is becoming to you. Almost like a parent, gently rocking a baby to sleep. Take another deep breath in and feel how that fresh, clean air is cleansing you. As you exhale, feel the toxins and tensions embedded in your water. being released with that breath feel your body becoming heavier you are becoming drowsy just drifting floating into a state of deep relaxation so you breathe in

imagine that you are breathing in relaxation imagine relaxation as being represented by a color as you breathe in Imagine your body becoming infused with that color. Now yourself to actually feel relaxed. As you exhale slowly, imagine that you are breathing out your frustration. Breathe in slowly and gently again. And imagine that you are breathing in calm. Give the feeling of calm a color.

Imagine that color enveloping your body now. and actually allow yourself to feel as you breathe out slowly. Imagine that you are breathing out your stress. Breathe in slowly. Imagine that you are breathing in contentment. Contentment to be represented as a taste. Imagine tasting a juicy fruit or homemade apple pie, for example. Taste how good contentment taste.

Allow yourself to actually feel very content. As you breathe out gently, imagine that you are breathing out your frustration. Soothing, slow, calming breath. Imagine breathing in peace. Imagine that peace is a sound, such as a tinkling of bells, for example. Allow the sounds of peace to fill your mind, mind, allow yourself to actually feel peaceful. As you breathe out peacefully, imagine exhaling any contention. Breathe in once again. Imagine that you are breathing in health. Imagine that health is

represented as a scene, such as a rose garden or a beach perhaps. Step into that scene for a moment and enjoy being there. Notice how healthy you feel as you enjoy being in that scene. As you breathe out quietly, imagine that you are breathing out any illness or pain. Next, imagine that you are breathing in vitality.

Allow vitality to be represented as a person, someone you admire or feel close to. See yourself in that person's company. Feel how infectious their vitality is. As you breathe out calmly, imagine that you are breathing out your apathy. Let wisdom be represented as a fantasy animal. Ask the animal if you can touch it to receive its wisdom. Reach out and touch the animal and feel yourself drawing wisdom from me.

this magical friendly creature. As you breathe out slowly, imagine breathing out any indecision. That you are breathing in forgiveness. Allow forgiveness to be represented as a flower or plant of some kind, that you are holding in your hand. Reach out and give that flower or plant to someone as you breathe out. Feel the peace that offering forgiveness springs. As you continue to breathe out more fully, imagine breathing out any resentment. With your next inhalation, imagine that you are breathing in confidence. How confidence to be represented as a soft, beautiful aroma of some kind. Smell the fragrance and feel how it is absorbed into you as you breathe in.

Imagine that you can smell the fragrance all about you and actually feel your confidence growing as you breathe out slowly imagine that you are breathing out your fears breathe in once again and imagine breathing in mental clarity allow mental clarity to be represented as a body of water

such as a clear calm crystal lake or pond. Imagine stepping into that comfortably cool water. Emose yourself in it up to your shoulders. Feel yourself enveloped in mental clarity. As you breathe out completely, imagine that you are breathing out any mental clutter or confusion. Last but not least.

take in one final deep slow breath as you imagine breathing in energy allow energy to be represented as a piece of sports equipment such as a tennis racket a basketball or a soccer ball for example see yourself engaged in an appropriate activity with that piece of sports equipment actually feel your energy levels increasing. As you breathe out slowly, imagine that you are breathing out any lethargy, boredom or indifference.

Moments now, to notice physically how relaxed you feel. Notice how calm. Notice how peaceful your emotions have become. Remember that slow, deep, quiet, rhythmical breathing is nature's

tranquilizer. Your breath is like your best friend. It will always be there to support you. Our time together is now over. Take in one last nice slow, deep

abdominal breath while you enjoy a leisurely stretch to reactivate your muscles. Release that stretch as you gently release that breath. Slowly allow them to adjust to the light. Quietly reorient yourself to your surroundings. When you get up, do so slowly. Your challenge now is to try and maintain the feeling of relaxation that you have accomplished here for the remainder of your day.