A 4-Minute Breathing Meditation For When You Don’t Know What To Do
You cannot breathe deeply and worry at the same time.
Let worry go.
Allow love and intuition in.
– Sonia Choquette, author
What do you do when you have a “moment”?
By “moment” I mean an instance of feeling:
Moments where you’ve felt overburdened by the uncertainty of your situation because you didn’t know what would happen next.
Maybe you’re having a moment right now.
Maybe you’re standing at a crossroad, unsure which direction to turn.
Sooner or later, we all experience these moments and how we respond to them is critical to the unfolding of our journey.
Sometimes I wish I could go back in time and have a chat with my younger, more anxious self to prepare her for the life experiences ahead.
I imagine myself sitting beside her with one arm around her.
I’d look at her lovingly and say:
“When you don’t know what to do, first pause and become aware of your own breath.
Close your eyes and become still.
Still enough to hear and feel your own heartbeat.
Because somewhere in between your heartbeat and your inhales and exhales you’ll find your intuition.
And only in the stillness and silence can you hear her wisdom.
Your breath is the portal to this space.
Breathing with awareness is what can lead you towards this sacred inner knowing.”
When we pause, we don’t know what will happen next.
But by disrupting our habitual behaviors, we open to the possibility of new and creative ways of responding to our wants and fears.
– Tara Brach, Ph.D., psychologist, meditation teacher, & author
Each time we become aware of our breath and are fully embodied with our inhales and exhales we amplify the power of the pause.
Let’s try this together… follow along with me:
Close your eyes.
Sigh it out.
Sitting upright, releasing tension from the neck, shoulders, base of the head, jaw, and mouth.
Place your left hand on your heart and your right hand on your lower belly.
Feeling the rise and fall of your lungs.
Fill yourself with vital energy.
Tension is releasing.
This vital energy enters your nose as cool air.
It travels down your throat into your the lines of your lungs.
It fills every single one of your trillions of cells with life force.
Releasing the breath, emptying the lungs.
Releasing tension from the body with every breath.
Bring awareness to the inner space.
Breathing in deeply as the chest remains still and the lower belly expands outwardly for 1… 2… 3… 4.
Hold it in and sense that vital energy pulsing within you, filling you up for 1… 2… 3… 4.
Breathing it out slowly as the chest remains still and the lower belly contracts inwardly for 1… 2… 3… 4.
Calming the body with each full, conscious breath.
A calm body welcomes inner knowing.
A calm body leads to a quiet mind.
A quiet mind allows you to hear the intuitive messages being generated from within.
Going even deeper where you can listen, feel, sense, and see with your inner eye.
Feeling the slight pulsing of energy right in between your eyebrows.
This pulse of energy contains information.
The more you breathe deeply, slowly, with your gut the more you can decipher this information and use it to be more you and to do more of what you love.
We are meant to be inspired.
We are meant to be filled with light.
So filled with light that we overflow.
Breathe deeply and know that you are and have always been that source of love and overflowing light.
Namaste – the light within me sees, recognizes, and honors the light within you.