20 Min Breathing Meditation - Journey of the Breath | for Deep Calm and Letting Go
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- เผยแพร่เมื่อ 4 ม.ค. 2021
- This is a guided breathing meditation starting with deep breathing, followed by uncontrolled breathing where you'll let go of the breath completely and then gradually let go into a deep and nurturing stillness beneath the breath.
This meditation is great for relaxation any time and a simple breathing meditation you can practice regularly.
We'll be doing some controlled deep breathing, then letting go of control of the breath...
Step 1: Deep Breathing...
If you struggle to breathe deeply for any reason, don't worry at all, just breathe as deeply as feels comfortable. You'll imagine filling your belly with air first and the lungs second (this triggers diaphragmatic breathing and a relaxation response in the body).
If you find it difficult to feel the breath coming into your belly place your left hand on your belly and as you breathe. Try to push against your hand.
This gets easier with practice and is great for training your body to breathe well.
Step 2: Letting Go of the Breath...
Sometimes it can feel difficult to completely let go of control of the breath when you're focussed on it. In this meditation we're using the idea of the breath taking you on a journey to help you let go of control completely. Imagine your body and the breath are leading the way, you're just a traveller, following the breath.
It's very normal to still feel like you should be breathing a certain way or deepening the breath, but your aim is to completely let go and just observe the breath flowing and sometimes resting without influencing it in any way. Your breath might be deep or shallow. When you're very relaxed it's normal to feel like you're barely breathing at all, so that's completely ok too.
Keep practicing letting go of the breath and if your mind wanders come back to the breath. If you're mind does wander notice how it has affected you're breathing. It's amazing how much our thoughts can influence our breath (and as a result our nervous system and every function in the body!).
You can sit or lie down...
If you’re on the floor:
Sit with your legs crossed. Sit on the edge of a big cushion (or a couple of pillows) so that your hips are slightly higher than your knees (this helps keep your back upright and supports your lower back). Rest your hands wherever they feel most comfortable on your knees, thighs or in your lap.
If you’re on a chair:
Sit with your legs at least shoulder width apart with the soles of your feet flat against the floor (or with your legs crossed meditation style if the seat is big enough and you're comfortable). Sit with your back unsupported or supported by the back of the chair with a cushion in the small of your back. Rest your hands wherever they feel most comfortable on your knees, thighs or in your lap.
Lying down:
Lie on your back. If you have any trouble with your lower back try placing a pillow beneath your knees, or lie with your knees bent towards the ceiling and the soles of your feet flat on the surface you're lying on. Rest your hands by your sides, or resting lightly on your lower stomach.
Is it better to sit on the floor, a chair or lie down? - This depends on how you're best able to find a balance between being comfortable and alert. Meditation is a state of both relaxation and focussed attention, so find a position that you will be as comfortable as possible in as well as being able to focus on your breathing without falling asleep (unless you want to of course!).
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Thanks for listening, you'll find lots more guided meditation and breathing practices on the channel homepage.
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Original music and vocal by Caroline McCready.
Copyright 2021-22 - Caroline
McCready all rights reserved
Footage licenced by iStock - เพลง
This is so good. I’m so grateful and blessed you choose to do these meditations. Thank you
I’m so happy I came across your channel. I’ve been meditating for years, I find myself being rather picky with which guided meditations I listen to, and have been bouncing between a few for years. But after finding your channel I feel like whichever meditation I choose to listen to I love. There’s so many choices, yet the core of each meditation is so solid. The perfect amount of guidance, lovely calming voice, time stamps, lovely music (or the option of without music), the way you describe the breath, I could go on forever but I am so happy I found a meditation channel that ticks off all my boxes. I can truly let go and ease into each meditation. You are amazing!!
Hi Sean-Rei, I'm so happy to hear that. I put a lot of time and care into making sure the meditations truly work and it's music to my ears hearing that all the elements work for you. Thank you for taking the time to feed back and for your lovely comments, I really appreciate it and wishing you very happy meditating.
Agree fully with this
Caroline’s voice weaves her gifted words of guidance with a graceful and gentle elegance, leaving you feeling full of a presence that oozes peace 🙏 Thank you Caroline 💚
Thank you so much for these meditations, Caroline. Like Sean-Rei, I'm picky with what I listen to and connect with, and your meditations are the best I've heard in a long time. The timing, your voice, the music, everything. I feel incredibly relaxed and nurtured each time I listen. I really appreciate the time and energy you have put into these meditations. So glad I found your channel. Thank you again :)
You’re so welcome Dylan
I feel like I just leveled up on my meditation game. 🧘♀️
“Follow the Journey of your breath” into complete inner calm & stillness. Brilliant foundation for a new day
I also come back to this again and again. It’s wonderful.
I'm very happy to hear that @noedog!
Hi Caroline,
I am first and I can't wait to try this mediation out and your voice is so soothing and relaxing to listen:)
I hope you enjoy it Hazmath :)
Your voice is love. ♥️
TYSM!
Thank you.
Thank you for this very relaxing meditation 💕
You're so welcome Melissa, I'm happy you enjoy it.
I love this morning mediation powerful
Love this meditation ❤️
Amazing
Good Morning to all the good people out there, all others, may you continue your educational relationship with Karma! Today is a great day to have a great day...gratitude is the attitude! Thanks Caroline for such a short but full practice this morning. Have a wonderful day my friend.😊
After meditation definitely it's giving overwhelming energy .
Thanks Caroline 🧡
I'm so glad to hear that @Sravankumar
Thank you for this meditation. It really helped me feel more centered and present in my body and in the moment.
Loved it ❤❤❤
I'm very happy to hear that, you're so welcome
My goodness, absolutely splendid!! Totally changed my inner chemistry. Thank you!!🙏🏼❤️
I'm so glad Jody to hear that, you're very welcome, thanks for listening
Good work 👍
This one is my favorite, completely takes you away from everything in a good way, just vision an your their!!!
Thaaaaank you !
You’re so welcome Gary, I love hearing that, very happy it’s a favourite
Love that little "stillness" period near the end, just perfect to give yourself a break and listen/feel the music. Well done as usual
Thank you Jeff, I’m so glad to hear that
Another lovely meditation thank you Caroline 💕
Thank you 🤗🌸
You’re welcome 😊 Michelle
Perfect. Thank you!
You're so welcome Isaac! :)
You make the best guided meditations I've been able to find on TH-cam. Thanks and keep making more!
I'm so glad you enjoy them Taylor, more to come!
This was magic ✨ True Magic ✨ Thankyou so much for creating this❤
You're so welcome, I'm so happy you enjoyed it
Thank you for this. ❤️
You’re so welcome, happy you enjoy it ❤️
Thank you 😌🧘🏼♀️
You're very welcome Eva!
Morning Caroline!
Thanks again for a wonderful start of what will be a joyful day my friend.
So glad to hear that Sean! You’re always welcome
You are great.
Thanks Sunil, I'm really glad you enjoy the meditation
I’ve started a wonderfully challenging new job. I was feeling tapped out today in the late afternoon, so I grabbed a comfy chair in the corner, turned this on, and I positively melted.
You made it very easy to bring my mind back with the beautiful music, loving and tender vocal inflections and words.
I’m now ready to calmly return and handle what the remaining tasks the day has for me.
Thank you, Caroline. You’ve once again provided a light to the world.
I'm so glad to hear that Rob. Congratulations on your new job and very happy to hear the meditation helped.
❤️Thanks❤️🙏
You're so welcome Christian
Lovely meditation thank you 🙏
You’re welcome Robyn
Wow great video!!! Don't stop caroline!!! It is totally exciting!!!
Thank you @Uz Pro, your encouragement means a lot, I'm so happy you enjoy it.
Your videos are life savers!
I'm really happy to hear that Jonathan
Such a good one! Perfect balance between guidance and music only, thank you Caroline 🙂
You're so welcome Jasper, I'm glad you enjoy it!
All your meditations are outstanding and this is particularly outstanding...thanks so much
That’s so lovely to hear Tessa, thank you. I’m so glad you enjoy it and you’re very welcome
Yay new one your the best
I'm really glad you enjoy them Richard
I keep coming back to this, it works wonders!
I’m so glad to hear that @noedog
First go at this one and it will now be my go-to meditation. Fantastic, thank you.
I'm so glad to hear that, you're very welcome J C, happy to hear it works well for you.
You have the most wonderful voice Caroline, thanks! 😊
Thank you Ben. I'm really glad you enjoy the meditation.
Thank you Caroline for creating this awesome meditation 🧘♀️🙏❤️
You're so welcome @jp515vh
Your voice has picked its perfect vocation!
Lol, glad to hear that Karim!
Quite impressive. Well done. Thanks a lot 😃☀️
I'm really glad you enjoy it Jona, thank you and you're very welcome!
Hope you had a wonderful holiday Caroline. Thank you for the wonderful video. I love thinking of the breathe as mountain s and valleys. Just perfect. :)
Thank you Lindsay, you too! I'm so glad you enjoyed the meditation and imagining the breath as a journey, you're very welcome and I hope your daughter enjoys it too :)
@@carolinemccready I forwarded it to her this morning.
Just listened to the new meditation, excellent.
Thank you @LalaCat, I'm glad you enjoyed it
Awesome, thanks so much. Your voice is amazing!!! Perfect for soothing, and listening to. Much LOVE
I'm really happy to hear hear it's helpful Darren
Thrilled to have come across your channel. Loved this meditation!! Thank you. I feel so calm after.
I'm so glad to hear that, you're very welcome
Hello friend! Thank you for the nice calming video! At our dropin center we have played a few of your breathing videos along w other centers over zoom and it has been very relaxing! Thank you for these videos and I have subscribed ❤️🤗
That's wonderful to hear Moira and Nica, you're so welcome and I hope the videos continue to help
Hey Caroline from heavily locked down Sydney. Thanks to your meditations coping is so much easier. Love to you and your subs who share these beautiful experiences 🌻🌻🌻🌻🌻
I’m so glad they’re helping @ILove Lucy, sending love
When you have a stressful job, and life gets to be a little too much, its the guided meditations on this channel that I've found never fail to help you relax and get back on the right track. Thank you for your work.
I'm very happy to hear the channel helps you Samuel, thanks for letting me know and hope it continues to help. You're so welcome
Another good meditation from you caroline ,happy new year ,through out all the anxieties of 2020 ,you have remained a constant source of peace through your videos and content ,please post more I have just done this 20 minutes meditation and found stillness , peace is attainable in the midst of this trying time and though there is much turmoil ,I remain calm
Hi Wayne, I'm so grateful to hear that the meditations are helping through these tough times. I'm so glad to hear this one helped too. Thank you for letting me know and wishing you a happy new year too.
All I can say, is thank you very kindly. I can say a lot more, but I have to go for a walk. Keep up the great work.
Cheers
You're very welcome Anthony
Thank you Caroline 🌸 I have a question. While I am meditating and focusing on my breath, emotions sometimes come up and the tears flow. I am not thinking of anything only focusing on the breath. What is happening when the emotions come and roll down my cheeks in tears? Is this my body's way of releasing something?
I love your meditations. They help me so much and help me feel calm and more balanced.
Thank you for helping me. Love you 🌸 so much. 🧘🏼♀️💞🪴
Hi Eva, yes that’s a really healthy release of emotions. It’s natural that in life we end up suppressing emotions and when meditation creates space they sometimes come up to the surface. It’s so healing to just allow them to flow and let them go.
I’m so glad the meditations help, you’re so welcome and sending you lots of love ❤️
@@carolinemccready thank you Caroline. 🧘🏼♀️🪴
Another great mediation. I am coming up on my busy time at work and meditating is helpful. Can I put a request in for a couple of short ones? Maybe a new ten and minute meditation, for when I am really busy, but need to take a few minutes to quiet the mind.
Hi Thomas, yes of course. I will certainly get some shorter meditations in the works. If there are any favourites you'd like shorter versions of let me know.
@@carolinemccready I think you just mix it up a bit. Some mediations with the sounds of nature, Tibetan bowls, or ‘mediation music’. You know how meditating goes, sometimes it’s a success, sometimes it’s not. Of course it’s impossible to turn off thinking totally- that is like turning off breathing, but we do our best.
I personally would not change anything. The secret of Caroline's effectiveness and utter beauty is HER authenticity. Her voice, diction, her melodious voice fit her English accent. I speak and meditate in many languages. Each language has its own rhythm and style for meditation. In my humble, Caroline, stay with your style. It is a gentle calming stream to me.
Mohamoud
💖⭐🌹I love your channel....my channel is growing a little more everyday, I try to deliver the same guidance and stress relief as you , I am so inspired by your healing and knowledge, thank you💛👏
You're so welcome, I'm really glad you enjoy the meditations and wishing you all the best for your channel in 2021!