10 Sighing Breaths

10 Sighing Breaths

This short guided meditation begins with a brief check-in, followed by 10 slow, deep, sighing breaths into the belly. This simple breathing practice helps calm the nervous system, release physical tension, and bring your attention back to the present moment. Use it whenever you feel stressed, overwhelmed, anxious, or need a reset. Goal: Calm the body to calm the mind Summary: Begin with a brief check-in. Breath in through the nose, low into the belly, and slow. Add a sighing out breath. Progression: As your body begins to settle, notice what you are feeling. Ask yourself what you need to feel safe, supported, and calm, then respond to that need with kindness. Listen next: Explore more guided meditations [/guided-meditations-talks] (also available via  iTunes [https://podcasts.apple.com/us/podcast/meditate-with-zachary-phillips/id1845992181], Spotify [https://open.spotify.com/show/4lAQ7aNcxZRHnaWweZBa8K?si=JSHpk2XIRaWZDApcAmhrAQ], & Amazon [https://music.amazon.co.uk/podcasts/63d61a7b-c828-4def-956e-e98185321a19/meditate-with-zachary-phillips]). You can find 100’s more tracks, talks, and full courses on the Insight Timer [https://insig.ht/Ts7qjHy6BUb?utm_source=copy_link&utm_medium=live_stream_share] app, and in The Art Of Self-Connection [https://www.skool.com/intuitive-guidance-2532/about?ref=6378a3759f984583a608531811276ee4] community. Book a session: This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions [https://www.zachary-phillips.com/counseling-coaching].

Kids Introspection Meditation

What am I feeling? This simple question can tell us so much about what we are experiencing and what we need. This meditation helps kids to develop introspective skills by guiding them through a process of self inquiry, prompting them to explore and express their inner world. With practice they will learn the language of their body and mind and grow the confidence to share it with you. Reducing meltdowns and overwhelm. Goal: To help kids improve self-awareness through introspection, Summary: Begin by taking some slow, deep, sighing breaths, in through the nose and out through the mouth. Turn your attention to your senses. What are you feeling in your body right now? Can you name those feelings? What do you need?. Progression: Share what you are feeling in your body and get yourself what you need to feel safe and calm. Listen next: Explore more guided meditations [/guided-meditations-talks] (also available via  iTunes [https://podcasts.apple.com/us/podcast/meditate-with-zachary-phillips/id1845992181], Spotify [https://open.spotify.com/show/4lAQ7aNcxZRHnaWweZBa8K?si=JSHpk2XIRaWZDApcAmhrAQ], & Amazon [https://music.amazon.co.uk/podcasts/63d61a7b-c828-4def-956e-e98185321a19/meditate-with-zachary-phillips]). You can find 100’s more tracks, talks, and full courses on the Insight Timer [https://insig.ht/Ts7qjHy6BUb?utm_source=copy_link&utm_medium=live_stream_share] app, and in The Art Of Self-Connection [https://www.skool.com/intuitive-guidance-2532/about?ref=6378a3759f984583a608531811276ee4] community. Book a session: This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions [https://www.zachary-phillips.com/counseling-coaching].

Gratitude Breathing For Immediate Relief

The present moment is the best antidote to intense feelings. If you are struggling with anxiety, panic, depression, or overwhelm, focus on the moment. Right now, you are okay. Right now, you are safe. In this moment, you can find peace. Goal: Mindful connection to the present moment. Summary: Slow down the breath and bring your hand to your heart. Feel the warmth. Say the words (internally or out loud) "I am here, now". Focus on what you can hear. These are the sounds of the present moment. Focus on what you can see. These are the sights of the present moment. Focus on what you can feel. These are the feelings of the present moment. Focus on the sensations of the breath at the nose. These are the breaths of the present moment. Drop it all and just be in the moment. Say the words (internally or out loud) "I am here, now". Progression: Add to the words “I am here, now” the words “and right now I am safe”. Listen next: Explore more foundational healing practices [/guided-meditations-talks] (or via  iTunes [https://podcasts.apple.com/us/podcast/meditate-with-zachary-phillips/id1845992181], Spotify [https://open.spotify.com/show/4lAQ7aNcxZRHnaWweZBa8K?si=JSHpk2XIRaWZDApcAmhrAQ], & Amazon [https://music.amazon.co.uk/podcasts/63d61a7b-c828-4def-956e-e98185321a19/meditate-with-zachary-phillips]). You can also find 100’s more tracks, talks, and full courses on the Insight Timer [https://insig.ht/Ts7qjHy6BUb?utm_source=copy_link&utm_medium=live_stream_share] app, and in The Art Of Self-Connection [https://www.skool.com/intuitive-guidance-2532/about?ref=6378a3759f984583a608531811276ee4] community. Book a session: This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions [https://www.zachary-phillips.com/counseling-coaching].

Metta Loving Kindness Meditation

Description: In this session we practice 'Metta Loving Kindness Meditation', a practice of opening the heart and offering love and compassion to the self, others, and the world. Metta is offered as a balm/soothing after deep mindfulness practice. Some believe it acts as a prayer and others that it is simply a self-healing practice. I will leave that for you to decide. Goal: To open the heart space to love and compassion. Summary: Hold a person in your heart and offer them love. Say the words (or the intention behind the words) "May you be free of ill will. May you be free of suffering. May you be full of loving kindness. May you be happy." Begin with someone who is easy to offer love, then extend to yourself, strangers, the world, someone who has wronged you, and all living beings. Progression: Extend this practice to a person who has wronged you (it can help to imagine them as a baby). Listen next: Explore more guided meditations [/guided-meditations-talks] (also available via  iTunes [https://podcasts.apple.com/us/podcast/meditate-with-zachary-phillips/id1845992181], Spotify [https://open.spotify.com/show/4lAQ7aNcxZRHnaWweZBa8K?si=JSHpk2XIRaWZDApcAmhrAQ], & Amazon [https://music.amazon.co.uk/podcasts/63d61a7b-c828-4def-956e-e98185321a19/meditate-with-zachary-phillips]). You can find 100’s more tracks, talks, and full courses on the Insight Timer [https://insig.ht/Ts7qjHy6BUb?utm_source=copy_link&utm_medium=live_stream_share] app, and in The Art Of Self-Connection [https://www.skool.com/intuitive-guidance-2532/about?ref=6378a3759f984583a608531811276ee4] community. Book a session: This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions [https://www.zachary-phillips.com/counseling-coaching].

The Flame & The Void

Description: This session introduces the practice of 'The Flame & The Void [https://amzn.to/3Qivrcd]'. Initially introduced through Robert Jordan’s Wheel of Time series, this is a simple alternative approach to mindfulness that offers beginners immediate calm and focus. Goal: To attain mindfulness: the awareness that arises from purposefully paying non-judgemental attention to the present moment. Summary: Visualise a flame (object of meditation). Feed it all emotions, thought, and sensation. When there is nothing left, release the flame. Embrace the void (present moment/mindfulness/self) that remains. If needed, begin again. Progression: With the in-breath, scan the body and mind and draw in all stimulus. With the out-breath, release it all into the flame. Listen next: Explore more guided meditations [/guided-meditations-talks] (also available via  iTunes [https://podcasts.apple.com/us/podcast/meditate-with-zachary-phillips/id1845992181], Spotify [https://open.spotify.com/show/4lAQ7aNcxZRHnaWweZBa8K?si=JSHpk2XIRaWZDApcAmhrAQ], & Amazon [https://music.amazon.co.uk/podcasts/63d61a7b-c828-4def-956e-e98185321a19/meditate-with-zachary-phillips]). You can find 100’s more tracks, talks, and full courses on the Insight Timer [https://insig.ht/Ts7qjHy6BUb?utm_source=copy_link&utm_medium=live_stream_share] app, and in The Art Of Self-Connection [https://www.skool.com/intuitive-guidance-2532/about?ref=6378a3759f984583a608531811276ee4] community. Book a session: This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions [https://www.zachary-phillips.com/counseling-coaching].