Guided Meditation: Connecting with Self & Breath

Bite Size Guided Visualizations

Find a comfortable position, whether sitting or lying down, and allow your body to settle into stillness. Close your eyes softly if it feels safe, or simply lower your gaze. Begin by taking a slow, deep breath in through your nose, filling your lungs completely, then release it with a gentle sigh through your mouth. Do this two more times, each exhale letting go of any tension you’ve been holding. Then, let your breath return to its natural rhythm, neither forcing nor controlling it. Simply observe where you feel it most—perhaps at the tip of your nose, the gentle expansion of your chest, or the subtle rise and fall of your belly.

Now, bring your awareness to your body as a whole. Start at the top of your head and slowly scan downward, noticing any sensations without judgment. Relax your forehead, soften your jaw, and release any tightness in your shoulders. Let your arms and hands rest heavily, observing their weight and warmth. Feel the steady rhythm of your chest and belly as you breathe. Then, bring your attention to your legs and feet, imagining them rooted into the ground, supported and stable. If you notice any areas of tension, imagine your breath flowing into that space, softening and releasing with each exhale.

As you settle deeper into this moment, gently focus on the natural flow of your breath. Follow each inhale as it enters your body, pause briefly at the top, then trace the exhale as it leaves. There’s no need to change anything—simply witness the breath as it is. If it helps, visualize your inhale as a soothing, golden light filling you with calm, and your exhale as a soft gray mist carrying away any stress or distraction. When thoughts arise—as they naturally will—acknowledge them with kindness, perhaps silently saying, "Thinking," and then guide your attention back to your breath.

Now, bring one hand to rest over your heart, feeling its steady beat. Silently whisper to yourself, "I am here for you." Take a moment to ask inwardly, "What do I need right now to feel at peace?" Listen without expectation, allowing any response—whether a word, a feeling, or simply stillness—to arise. Imagine your breath as a warm embrace, wrapping around your inner self with care and acceptance. There is nothing to fix or change; just this quiet moment of being exactly as you are.

To close, take three deeper breaths, feeling the fullness of your presence—body, breath, and awareness united. Gently begin to wiggle your fingers and toes, reawakening your senses. When you’re ready, slowly open your eyes, carrying this sense of grounded calm with you into the rest of your day.

This practice is always available to you, a refuge in the rhythm of your own breath. Return to it whenever you need to reconnect with yourself.