10 Minute Guided Mindfulness for Deep Calm | Episode 5

Take a comfortable seated position.

Let your hands rest loosely.

If at any time you feel lightheaded, return to normal breathing.

Close your eyes if that feels comfortable. We'll begin with steady breathing.

Inhale slowly through your nose for 4 Exhale through your mouth for 6.

Good.

Again, inhale for 4.

Exhale for 6.

Continue at this pace.

Inhale for 4.

Exhale for 6.

Let the exhale soften your body.

Continue breathing at this rhythm.

Your heart rate is beginning to slow.

Your shoulders are softening.

Each exhale signals safety.

Continue breathing.

Now we prepare for a gentle breath hold.

Take one more steady inhale for 4.

Exhale slowly and completely.

Hold here.

Stay relaxed.

Stay steady.

When you feel the need to breathe, inhale slowly through your nose.

Hold that inhale gently.

And release slowly through the mouth.

Good.

Return to slow breathing.

Inhale for 4.

Exhale for 6.

Notice the calm rebound in your body.

Continue at this pace.

Your nervous system is settling.

Stay steady.

One more slow breath.

Inhale for 4.

Exhale for 6.

Return to natural breathing.

Notice the difference in your body. Notice the steadiness in your mind.

This is what controlled breathing does. Carry this calm into the next hour.

Pick this length.

Practice it daily.