(#59) Guided Breathing Meditation

In this episode, I am guiding you through a short breathing meditation that you can do any time you are needing to feel a little bit more calm and centered, a moment to rest, or as part of your morning or evening routine or any other ritual you like to do.

All you need to do is find a comfortable place to rest either seated or lying down, and follow the breathing technique.

No prior meditation experience is necessary and you are simply following your breath as you inhale and exhale to a count.

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Let me know how you are feeling after practicing this meditation. 

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Transcript

0:01

Hello, hello, and welcome to Alchemy Mindset. I'm your host, Anna Hasty, business mindset coach for women and a sound healer. If you are ready to become the most aligned, magnetic, and confident business woman you are worthy and deserving of being, Then this show is for you. This is where I share everything from mindset, energy, and spirituality, and how to embody your future self in business and life. Sprinkle that with deeply relaxing sound healings and meditations, and you have the Alchemy Mindset podcast. Hit subscribe so you always get the latest episode. Now let's begin. Hello, hello, dear listener. Welcome back to the Alchemy Mindset Podcast. I am your host, Anna Hasty. And in this episode, I'm sharing with you a simple five minute breathing meditation that you can do at any time when you're feeling that you want a moment to relax or rest. If you're feeling ungrounded, frazzled or frantic within your mind and energy, perhaps at the start of your day, if it sets you up for creating work, as I like to say, tuning in to what needs to happen and all those divine messages and inspirations for them to come through, perhaps maybe at the end of your day as a way to clear and calm your mind and get yourself ready to drift off into a beautiful place of rest. Or perhaps at the end of your day as a way to just shed, release, and let go of whatever you've moved through during the day. You could even use this if you have any rituals or if you're sitting down and you're ready to just do some meditation or ready to do some deeper meditation, mindset work, or even just journaling. So within this, all you need to do is find yourself in a comfortable place that can either be seated with your feet flat on the floor or lying down, whichever you prefer. If you're seated on a chair, or on your couch, or your comfy, cosy bed, rest your hands so that they're either face up in your lap, or you can have them face down. It's up to you. If you're lying down, you may want to have your arms spread out to your side. You may want to have one resting on your chest or your stomach. You can actually do the same if you're even seated as well. And either way, whether you're seated or lying down, just take a moment to get super comfortable. Just make any adjustments, you know, get out any of those niggles or twitches, anything that may distract or interrupt you during this process. Now, this is a really simple guided meditation where all you have to do is just focus on your inhale and exhale as it moves in and out through the nose. And ideally, you're going to breathe in for a certain number of counts, then pause, and then just slowly exhaling out through the mouth. Ideally, four doubled the length of your inhale. So it might look like counting in for four, pausing, and then exhaling for eight. But of course, you can adjust the rhythm of your breathing to whatever suits you. Breathe in for three, exhale for six, breathe in for eight. Breathe out for 16. You choose what feels right for you. I'm going to guide you some of the way, and then I'll leave you to just have a moment and period of time to continue in your own time. I'll then lead you back in to finish the meditation. So get yourself nice and comfortable, find a great place to relax. And now let's begin. So when you're ready and in your own time, taking a deep breath in, breathing in for the count of four, one, two, One, two, three, four, then hold and slowly exhale out for one, two, three, four, five, six, seven, eight. Breathing in again, one, two, three, four, pause. Breathing out, one, two, three, four, 5, 6, 7, 8. When you're ready, breathing in again. 1, 2, 3, 4. Hold. Exhale. 1, 2, 3, 4, 5, 6, 7, 8. Breathing in again, 1, 2, 3, 4, hold, exhale, 1, 2, 3, 4, 5, 6, 7, 8. Breathe again in your own time. One, two, three, four, pause, exhale. One, two, three, four, five, six, seven, eight. Breathe in again. One, two, three, four, hold. And then exhale out. 1, 2, 3, 4, 5, 6, 7, 8. And again in your own time. Remembering that these breaths are deep belly breaths. So allowing your breath to just come fully into the belly, expanding the lungs. And then as you exhale, you're pushing the belly in to exhale and squeeze out all the air. And again, breathing in. 1, 2, 3, 4, pause and exhale out 2, 3, 4, 5, 6, 7, 8. I'll leave you for the next couple of minutes just to continue in your own time and then I'll come back to lead you out of the meditation. So continuing your breath for another few cycles wherever you are, remembering to breathe in, have a pause and then exhale out for twice the amount that you inhaled for. Continue with three more rounds, and then when you're done, just return your breath back to your regular breathing. Allowing your breath to settle and flow as it needs to. There is no longer any need to breathe in for counts or exhale. If you feel like you wish to continue this sequence, you can. And knowing that you can return to this at any point or any time that you need to. Just save this episode so you can easily find it again. So once you're ready and if you're finished, just slowly opening your eyes, giving the hands and fingers a little wriggle, rolling the shoulders, perhaps rolling the head from side to side, make sure you have some water, and then feel free to continue on with your day. I'd love to hear how you go with this meditation, so send me a message on Instagram at AnnaFHasty or an email to hello at AnnaHasty. com and I look forward to sharing more with you in the next episode. Thank you so much for tuning in and listening to today's episode. Please rate and review this podcast so that it can continue to thrive and reach more listeners. I'd love to know who my listeners are, so please screenshot this episode and tag me on Instagram at Anna F. Hastie. And I look forward to connecting with you in the next episode.