Guided meditation on breathing

Bite Size Guided Visualizations

Close your eyes and settle into a comfortable position, allowing your body to relax. Take a moment to notice the surface beneath you, supporting you fully. Let go of any tension in your shoulders, your jaw, and your hands, softening with each exhale. Bring your awareness to your breath, simply observing its natural rhythm without trying to change it. Notice the gentle rise and fall of your chest or the subtle movement of your abdomen as you breathe in and out. There’s no need to force anything—just let your breath flow easily, like waves lapping the shore.

As you continue to breathe, begin to deepen each inhale slightly, drawing the air in through your nose, feeling it cool as it enters your body. Then exhale slowly, releasing any tightness or stress with each outward breath. Imagine that with every inhale, you’re filling yourself with calm, and with every exhale, you’re letting go of anything that no longer serves you. If your mind wanders, gently guide it back to the sensation of your breath, using it as an anchor to the present moment. There’s no judgment here—just a quiet return to the rhythm of your breathing.

Now, visualize your breath as a golden light, flowing in with each inhale, spreading warmth and relaxation through your entire body. As you exhale, picture any tension or worry dissolving away, leaving you lighter and more at ease. With every cycle of breath, feel yourself sinking deeper into stillness, as if you’re being cradled by the air itself. Allow this peaceful awareness to envelop you, knowing that you can return to this calm whenever you simply pause and breathe.

When you’re ready, take one more deep breath in, filling yourself completely, and exhale fully, releasing any remaining tension. Gently bring movement back into your fingers and toes, wiggling them slightly. Take your time opening your eyes, carrying this sense of calm with you as you return to the world around you. Remember, your breath is always here, a steady companion, ready to bring you back to peace whenever you need it.