Episode 11: Coherent Breathing

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Seated, maintaining an uprightposition, relax the shoulders. Bring attention to your breath. Notice yourinhale, exhale. Aware of any resistance as you breathe in or is it easy tobreathe fully in? As you breathe out, notice resistance or is it easy to breathefully out? Notice if your breathing is deep or shallow, quick or slow. Observeany tension in the body as you breathe in. Breathing out, relax whatever youcan. Here, bringing attention back to your posture. Seated, maintaining anupright position, with shoulders relaxed. Relax the face. Deepen and expand thebreath. Fill the belly up with the breath, breathing in, feel the front andback ribs expand to the sides of the body. Exhaling, feel the ribs return tocenter, belly drawing slightly in, fully release the breath.Here, I’ll guide an even inhale toexhale, 5 ½ county inhale, 5 ½ county exhale for three cycles of breath. Awareof your respiratory abilities, do what you can. Honor where your body is at inthis moment. Exhale completely. Inhale, 2, 3, 4, 5, &. Exhale, 2, 3, 4, 5,&. Inhale, 2, 3, 4, 5, &. Exhale, 2, 3, 4, 5, &. Inhale, 2, 3, 4,5, &. Exhale, 2, 3, 4, 5, &. Return to your natural rhythm of breath. Notice physical sensations—tension orease. Bring attention to your mental space—thoughts passing through the sky ofthe mind. Bring attention to your emotional space—emotions moving through yourwhole body like waves on water.Once more, I guide that even inhale toexhale for 3 cycles of breath. Exhale completely. Inhale, 2, 3, 4, 5, &.Exhale, 2, 3, 4, 5, &. Inhale, 2, 3, 4, 5, &. Exhale, 2, 3, 4, 5,&. Inhale, 2, 3, 4, 5, &. Exhale, 2, 3, 4, 5, &. Return to yournatural rhythm of breath.Gently wiggle the fingers, wiggle the toes. Inhaling, lift your shoulders up.Exhaling, roll your shoulder back and down. Finding one more big breath in,filling up the belly, feeling the breath expand to the sides of the body,inhale. Then drawing everything to center, exhale completely. Breathing, gentlyopen your eyes, moving forward with a greater sense of balance into your day.