The Quiet Power of the Long Exhale

In this meditation, I invite you to work gently with the breath through 7/11 breathing, a practice that rests in the quiet power of the long exhale.We begin by noticing how even a small extension of the out-breath can lead the body toward deep calm. This practice is never forced. The breath is lengthened only to a point that feels natural and comfortable, allowing ease rather than effort to guide us.As we settle into a grounded seated position, awareness rests with breathing in peace and breathing out stress. A few short cycles of 7/11 breathing help the body soften, bringing attention back to a place of stillness and balance. Silence then allows the breath to find its own rhythm.This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you regulate the breath, settle the nervous system, and return to ease. 00:00 – Welcome back 00:45 – Working with the breath 00:53 – The effect of the long exhale 01:10 – Breathing and a sense of peace 01:37 – Staying within comfort 02:00 – Introducing 7/11 breathing 02:35 – The bell 03:03 – Finding a grounded seated position 03:20 – Softening the body and gaze 03:45 – Becoming aware of the breath 04:10 – Breathing out stress, breathing in peace 05:00 – The point of stillness 05:55 – 7/11 breathing for three cycles 06:17 – Silence and rhythm 07:30 – Being with the practice 07:40 – Noticing its effect 08:20 – Returning to 7/11 breathing 08:55 – Coming back to natural breath 09:45 – Stretching and movement 09:57 – Closing bell Hosted on Acast. See acast.com/privacy for more information.