This observing breathing relaxation exercise will allow you to relax by noticing each stage of a breath. While you breathe slowly, this relaxation script will guide you to focus on one particular aspect of each breath you take. The exercise of focusing and paying attention to your breathing can help to quiet your mind and reduce stressful thoughts.
Observing Breathing Relaxation Script
Begin by getting comfortable. Take a few moments to be still. This time of relaxation is a healthy way to take good care of yourself.
Focus on your breathing by paying attention to the act of breathing without trying to change your breathing in any way. As you focus, you might find that your breaths become slower and deeper, but you do not have to actively try to make anything happen. All you need to do is observe, because this is an observing breathing relaxation exercise.
It is nice to be able to just be…without needing to do anything. Right now, all you need to do is just relax while you observe your breathing. No pressure…no worries…no responsibilities.
Observe your breath as the air enters your body. Are you breathing in through your mouth or your nose? Where does the air first enter your body? Focus on this location. With every breath you take, feel the air entering your body. If you are breathing through your nose, you will probably feel the air gently moving through your nostrils.
Notice how you can feel the breath on the inside of your nostrils. Focus on how your nostrils feel.
Notice, observe, and relax.
(Pause)
You may notice a slight cooling as the air enters and is moving past the inside of your nostrils. Your nostrils may feel a bit warmer as the air slows and the movement stops when your lungs become full. You may notice a warm feeling as the warm air leaves your body and moves out. Notice when the air is moving the most quickly, and when the air moves the slowest. Observe the air movements.
(Pause)
Move your attention now to follow the air as it enters and leaves your body. When the air first enters your body, where does it go next? Observe how the very back of your throat feels, right behind your mouth and nose. Can you feel the air moving in and out through the back of your throat? Just observe.
(Pause)
The exercise continues. Listen here!
More Free Relaxation Downloads
The exercise continues in the audio download available for free at the Relaxation Audio with Candi Podcast. Subscribe on iTunes or other podcast networks for a new relaxation download each week!
The latest episodes are available here, at the Relaxation Audio with Candi podcast feed, where you can listen to all relaxation episodes for free online.