Be aware of your current experience,
whatever it is.

Notice your breathing and
feel your body.

Take a deeper breath and exhale with a big sigh.

Notice what feelings are present.
And know that whatever you’re feeling,
it’s all ok.

You can feel it all with curiosity and kindness
for yourself. And whatever is there,
it’s all ok, because you’re ok.
You are, deep inside,
truly ok.

Just keep breathing and let it all be
just as it is.

We’ll practice some Focused Breathing now,
so you can discover and experience
your reservoir of resilience.

Make sure your breathing is always
comfortable for you.

Breathe into your chest
and feel your chest expand.
And as you exhale,
let your shoulders relax.

Breathe in again, expanding your chest.
Then breathe out slowly
and feel yourself relax.

Breathe in once more
add expand your heart
– pause –
slowly exhale,
and say “relax” to yourself.

Feel what’s happening in your body.

Be gentle with yourself
and take a few more breaths.

Breathe into your heart space,
expanding your chest as you inhale,
and as you exhale, relax.

Inhale, expand your chest,
Exhale, relax.

Inhale, expand your chest,
Exhale, relax.

Feel your body.

And feel your connection to Mother Earth
through the force of gravity.
Feel Mother Earth holding you.

Let’s continue to experience
the healing power of breathing.

Breathe in and expand your chest, then
slowly breathe out and mentally say, “release.”

Breathe in and expand your heart, then
slowly breathe out and mentally say, “let go.”

Breathe in and open your heart, then
slowly breathe out and mentally say, “Relax.”

Let your breath effortlessly regulate now,
however it wants to. However you want to.

Notice how you’re feeling now.

When you breathe in and expand your chest,
you make more space for yourself.
Feel the peaceful spaciousness
within you.

And when you breathe out,
you’re also making more space for yourself,
you are relaxing and letting go, releasing energies
no longer needed. Let them go.

Take another deep breath, and as you exhale,
feel the relief of letting go.

But exhaling isn’t only about releasing,
it’s also how we infuse energies and frequencies
into our bodies.

We absorb energy as we breathe in,
and can infuse that energy into our bodies
as we exhale.

Each breath is filled with not only oxygen,
but with life-force energy, and in ancient Sanskrit,
the breath and the life-force energy
have the same name, prana.

Take another deep breath,
and slowly exhale into your body,
directing the energy into the cells of your body.

Breathe in again, a nice deep breath,
expand your chest, and let it fill.
Then slowly exhale into your body, and
feel the life-force energies flowing into your body.

And once more, breathe deeply into
your beautiful heart
– pause –
and slowly exhale while infusing your body
with healing life-force energies.

Now just take a comfortable, cleansing breath
and let it go.

Notice what you are feeling and experiencing now.
How are you feeling?

Your breath is an ever-present resource
of comfort and resilience.

Throughout the day remember to
– pause –
focus on your breathing,
and shift into Focused Breathing
any time you like.

The Basic Focused Breathing Practice
is simple and easy:

You mentally say to yourself,
“Breathe in and expand your chest,”
and mentally say, “Breathe out and relax.”

You can practice this now.
Mentally say to yourself,
“Breathe in and expand your chest.”
And then mentally say,
“Breathe out and relax.”
3 times in a row.

You will release what’s no longer needed,
and infuse your body with fresh
life-force energy.

And the more you practice this
when nothing too intense is going on, the more
you replenish your reservoir of resilience
for moments when things heat up.

Of course, you can do any kind
of conscious breathing that feels good to you.
This is just one option.

And keep some portion of your awareness
on your breathing as I keep talking!

Focused Breathing is very helpful to interrupt
negative thinking, overthinking, or racing thoughts,
because you immediately redirect your thoughts
to focus on something else: your breathing.

Focused Breathing helps when you feel exhausted,
as you release and relax, and then infuse your
body with vital life-force energy.

And it will help you return to calmness
no matter how intense things get.

You can apply Focused Breathing to support you
through whatever is happening.

You have a reservoir of powerful and comforting
resilience within you that fills and replenishes
through Focused Breathing.

And with each conscious breath,
you make more space for yourself.

Your breath can and will heal you
in miraculous and beautiful ways. It just takes
focus and application.

And it’s always available, every moment
of every day.

Be gentle with yourself.
Be kind and loving with yourself.

Let’s activate these qualities right now
by breathing into them:

Breathe in gentleness, feel it enter your heart.
And as you exhale, feel gentleness flow
all through your body.

Breathe in kindness, and open your heart
to receive it. As you exhale, feel the vibrations
of kindness flowing through you.

Breathe in love and fill your heart to overflowing.
And as you slowly exhale, feel that love
take you all the way home
to yourself.

And feel how abundant your reservoir
of resilience is now.

✨

Give yourself time to experience this Guided Meditation ~ Inner Journey: