Guided Visualization on breathing slowly – breathing in while counting to 10, breathing out while counting to 10

Bite Size Guided Visualizations

Find your space by sitting or lying down in a comfortable position. Close your eyes gently and take a moment to settle in. Begin with awareness by focusing on your natural breath. Notice how it feels as you inhale and exhale without changing anything.

Breathe in slowly through your nose for a count of 10. Inhale deeply, counting: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Pause for a brief moment, holding your breath and embracing the stillness before you exhale. Breathe out gently through your mouth for a count of 10, counting: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

Repeat this cycle, inhaling for 10, pausing, and exhaling for 10. As you breathe, visualize a wave of calm washing over you with each inhale, while any tension melts away with each exhale. Continue this rhythm for a few minutes, letting your mind focus solely on your breath and the counting. If thoughts arise, acknowledge them and gently return to your breath.

After a few minutes, slowly bring your awareness back to the room. Wiggle your fingers and toes, and when you’re ready, open your eyes. Take a moment to notice how you feel, appreciating the calmness and stillness within you. Practicing this visualization regularly can help enhance your relaxation and focus, making it easier to breathe slowly and deeply over time.