A note from Sean
When I change my breath on purpose, I check for a hidden goal that it should go a certain way. If I find tension from trying, I notice where it sits, honor it, and let go a little.
Try this today. Right now, breathe in for a count of three and out for a count of four, about ten breaths. Rest a hand on your belly. If counting feels tense, drop the counting and let the breath find its own pace.
Keep going: A Relaxing Meditation Script Using Breath and Controlled Breathing.
This suits anyone who feels wound up, angry, or anxious. If you feel lightheaded, return to your normal breath. If strong emotion rises, go gently. Stop when you need to.
Here’s a Sample of the “Extending the Exhale” Guided Meditation Script:
Extending the ExhaleThe way the body breathes can tell you a lot about what you are experiencing. When you’re anxious or angry, you may find the breath to be shallow and rapid. When you are resting, the breath slows down and is often deeper. The relationship between the breath, the body, and the mind goes both ways.By breathing more deeply, you are telling the nervous system you are safe. This exercise engages the parasympathetic nervous system, which is responsible for feelings of safety, relaxation, and ease. You can use this practice anytime.
It works well when you are experiencing anxiety, anger, or any other emotion that increases the heart rate. Bring the breath into your awareness. You can choose one place in the body on which to focus. The abdomen and chest work well for this exercise. For the first minute or so, breathe in for three seconds and breathe out for four.Do your best to count the seconds in your head. Make the breath a bit longer by inhaling to a count of fourand exhaling to a count of five.
