Breathwork Coaching to Silence Your Mind and Calm Your Body
00:11Welcome to Meditation Mountain and this breathwork coaching session to silence your mind and calm your body.Let's begin by finding a comfortable position, sitting upright or lying down, letting your body be fully supported.Wherever you are, allow your hands to rest softly.Perhaps on your lap or at your sides.Close your eyes gently.Or if you prefer, soften your gaze.Take a slow breath in as you exhale.Imagine releasing all of the tension from your body.
01:21Let the weight, stress, and tension melt away.Bring your attention to the natural rhythm of your breath. Notice how the air enters your body,how it feels as it fills your lungs.and how it flows out again.You don't need to change anything at first.Simply notice.Your breath is your anchor.It has always been here, carrying you through every moment of your life.
02:35Let's begin with a gentle pattern to settle your nervous system.inhale slowly through your nose to the count of four one two three four hold the breath at the top fornow exhale softly through the mouth to the count of six six five three two two oneInhale once again for four.One, two, three, four.Pause.Exhale for six, five, four, three, two, one.Continue this cycle, finding a pace that feels steady, calming, and effortless.
03:46As you breathe this way, notice how the longer exhale signals your body to relax.Your heart rate slows.Your muscles soften.Your mind begins to quiet.You are stepping out of doing and back into being.If thoughts arise, that is perfectly natural.The mind is designed to think.Rather than pushing thoughts away,
04:52simply notice them like clouds drifting across the sky.Acknowledge them, then gently return to your breath.Each inhale, each exhale,brings you back.home to the present moment. Let's deepen your connection to the breath with a technique calledbox breathing. Imagine drawing a square with your breath. In a moment, we will inhale through yournose for a count of four. Hold at the top for four. Exhale gently through your nose forfor. Hold again at the bottom for four. Continue tracing this square, letting the rhythm guide you. Let's begin
06:22and inhale two, three, four. Hold two, three, four. Exhale, two, three, four. Exhale,three, four, hold, two, three, four. Again, inhale, two, three, four, hold, two, three, four. Exhale, hold, two, three, four.4. Continue this rhythm gently. There is no need to rush or be strict with yourself on counting.Whatever feels soft, calming, and natural to you, you have all the time in the world.Gently return to a natural, effortless breath.Place one hand on your belly, the other on your chest.As you inhale, allow your belly to expand.Then your chest to gently rise.
08:29As you exhale, your chest falls, then your belly softens.This style of breathing tells your body you are safe.Feel the soothing wave of each breath moving through you, washing away tension.With every inhale, invite in calm, peace and clarity.With every exhale, release stress.tightness and worry. Imagine breathing in light and breathing out heaviness, breathing in balance,breathing out resistance. Stay here for a few moments, letting your breath guide you into deeper,calm. Notice how your body feels now, your muscles softer, your thoughts slower. You may even feel a sense of spaciousness within, like your inner world has expanded and softened. This practice of breathwork is always available to you. When you,
10:58Whenever you feel overwhelmed, anxious or restless, you can return to your breath and find calm.Let's finish with three intentional breaths together.Inhale deeply, filling the belly and chest.Exhale fully.Letting go.Again, inhale deeply.Exhale with ease.One more time, the deepest breath of the day.
11:55Inhale completely.When you are ready, slowly bring awareness back to the room.Wiggle your fingers and toes.If your eyes are closed, allow them to.open softly. Carry this sense of stillness with you through the rest of your day. Thank you for joining me.
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