Guided Breath Meditation

hello and welcome to the mindful in minutes podcast a guided meditations podcast brought to you by yoga for you I'm Kelly and today I'll be leading you through your meditation so go ahead and get comfortable settle in and enjoy your meditation practice this show is sponsored by betterhelp when you are at your best you can do great things but sometimes you can really get bogged down in life maybe you feel overwhelmed or you just feel like you're not showing up in the way that you want to and potentially working with a therapist can help you get closer to that best version of you this is something I recently re-upped on my therapy because I was feeling exactly just like that like I wasn't showing up in the way that I wanted to and I knew that I had to do some internal work because I know that when I feel empowered then I'm more prepared to take on all the different things that life throws at me so if you're thinking of giving therapy a try I recommend better help it's a great option it's convenient flexible affordable it's entirely online and all you do is you just fill out a brief questionnaire to get matched with a licensed therapist and switch therapists anytime for no additional charge so if you want to live a more empowered life therapy can get you there just visit betterhelp.com MIM today to get 10 off your first first month that's better help.com slash Mim hello everyone happy New Year and welcome to a brand new episode of the Mindful and minutes podcast I'm Kelly and today we are going to do a guided breath meditation to help you just focus in connect with your breath and hopefully touch on a deeper part of yourself so one quick reminder you could be getting all of these episodes ad free and intro free plus a bonus meditation and other perks by becoming a premium subscriber five dollars a month and it helps to support the work that I'm doing so if that is something you're able to do and you want to I'd love to have you and if not keep enjoying all of these free meditations and episodes um the link is in the show notes if you're curious about becoming a premium subscriber so we're gonna Dive Right In we'll begin this meditation by making sure that we are set up correctly so we're really focusing on breath here I still want to make sure that your spine is long your body is soft and relaxed and that you can breathe without anything getting in the way of your diaphragm and then once you've done that just take three deep cleansing breaths inhaling through the nose an open mouth exhale just letting it go and do this two more times taking your time and after that third deep breath just let the breath move effortlessly [Music] we're not moving into any particular breath pattern yet just connecting with your breath letting it flow in and out of your body each inhale that breath really moves into your body pours into you then on the exhale the breath just Glides out of you [Music] [Music] just letting that breath flow effortlessly be following the breath as it moves in and out of you [Music] [Music] now that you've connected with your breath we're going to shift into a three-part breath so we begin with the inhale breaking it into three parts so we'll be breathing into three equal parts in our body we'll do it together a few times so go ahead and exhale all the air out of your lungs you can even make some noise doing like ah to really Let It Go when you're empty you'll inhale just a third of your breath into your belly then another third lifting the breath up into your chest in the final third the breath going up to the base of the throat and then one long exhale out together so it will kind of sound like this you'll inhale then inhale chest inhale throat and exhale out go ahead and try that again inhaling one third belly two-thirds chest then three thirds base the throat long exhale out it one more time together inhale a third belly then the chest on the throat and one long exhale out and continue with this breath pattern and as you breathe let your focus let your point of awareness be on trying to control that breath and really segmenting it into those three parts of your body so it's not super staccato but there is a slight pause in between belly chest and throat just continuing to breathe belly chest throat [Music] three part inhale and a long exhale it's continuing with this breath pattern [Music] [Music] and keep breathing like this you're doing so well remember if at any time the mind wanders that's okay just recognize you've wandered gently bring it back three part inhale belly lung chest and then a long exhale out [Music] [Music] [Music] foreign [Music] [Music] more full round of this breath and when you've completed one more final round just return to your natural breath pattern totally smooth and effortless [Music] [Music] [Music] [Music] taking a few smooth breaths [Music] in a moment we are going to shift doing the same breath pattern but we're going to do it in reverse so I personally find this one to be trickier but maybe you won't so it'll be a smooth inhale filling up all the way and then exhaling in those three parts so exhaling one third throat and two-thirds chest final third belly let's go ahead and do it together exhale all the air out of the lungs maybe making some noise and then inhale filling up exhale empty one third from the throat and two thirds from the chest and that final third from the belly let's do that again full inhale exhale throat chest belly together one more time inhale exhale empty a third breathing from the throat then the chest and then the belly good let's continue breathing like this inhaling fully and then taking that exhale throat chest belly and then repeat it again remembering that our focus is on segmenting that breath [Music] and just being controlled with our breath work [Music] [Music] [Music] still continuing our breath full inhale exhale into three parts knowing that if it's a little bit tricky that's okay that's where it's going to challenge or control of the breath but also our ability to stay focused and with this breath [Music] [Music] [Music] foreign [Music] foreign [Music] if the mind wanders that's okay I'll just gently bring it back to your breath we're doing three more rounds of this breath and then settling into your natural breath pattern foreign [Music] [Music] [Music] final breath just letting the air flow effortlessly [Music] smooth easy as he inhales and exhales [Music] not changing or forcing or controlling the breath in any way just let it flow as you just let yourself sit and be with the breath noticing any effects that breathwork had on you [Music] noticing anything that's happening within you and around you as you just sit quietly and breathe for a few more moments [Music] [Music] [Music] then when you're ready you can close your meditation practice however it intuitively feels good to you well done on this guided breath work and thank you so much for being here and letting me guide you through this practice I really appreciate you [Music]