Ready to reconnect with your body, calm your mind, and come home to yourself? In this deeply supportive episode, Rae (somatic coach + breathwork facilitator) leads you through a guided breathwork meditation to cultivate inner safety, emotional wholeness, and self-compassion.
Whether you’re feeling anxious, disconnected, or just need a moment of stillness, this practice helps you drop into your body and create a compassionate inner dialogue. Using conscious breathing, body-based awareness, and gentle affirmations, you’ll begin to build your emotional resilience, widen your window of tolerance, and anchor into gratitude and presence.
Inside this episode:
- Guided breathwork for nervous system regulation & grounding
- Somatic cues to enhance your mind-body connection
- Inner child & inner teen affirmations for self-compassion
- A powerful moment of stillness to meet yourself fully
- Gratitude-based closing to end the practice in alignment
Perfect for your daily regulation practice, self-love ritual, or evening wind-down, this meditation invites you to feel safe in your body and deeply seen by your own inner voice.
Note: This is a guided breathwork practice. Please do not listen while driving.
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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.
Episode Transcript
Welcome back to the podcast.
If you are new here, I'm Ray.
I'm a schematic coach andbreathwork facilitator.
And if you aren't new here,welcome back.
I'm so glad that you are tuningin for today's episode.
For today's episode, I'm goingto be walking you through a
guided breathwork meditationpractice to really support you
(00:24):
in feeling a sense of wholeness,cultivating some gratitude, and
just really feeling into likethe full human experience.
So this is going to be helpfulfor building self-compassion,
understanding of the self,empowerment, mind-body
connection, really making thatinner world experience something
(00:50):
that feels really safe andsupportive for you.
So if you are driving, ofcourse, you don't want to do
this practice while you'redriving.
So save it for later.
And if you want to listen tothis practice again outside of
the podcast, you can check outthe show notes and sign up for
(01:10):
the monthly newsletter.
And this will send you directlyto a resource library of breath
work, meditation practices, anda downloadable ebook as well for
creating your own breathworkpractice.
So I hope you enjoyed today'spractice.
And let's dive in.
So begin to find yourself in aseated position with your back,
(01:36):
your spine sitting straight up.
And if you need a bit of supportto feel comfortable in a seated
position, uh, you know, grabsome extra support, whatever you
might need to drop into thispractice.
Gently beginning to rest youreyes or close them gently.
And we're going to start withthree clearing breaths.
(01:58):
So taking a deep inhale throughyour nose and exhaling through
your mouth.
Taking a deep inhale throughyour nose.
Exhaling through the mouth.
(02:21):
And taking one more deep breath,just like that at your pace.
And really allow yourself toland here in this moment.
(02:44):
So bringing your awareness fromthe mind, however active or
loud, or gentle, or soft themind has been showing up in this
moment, or earlier this day orthis week, however that might
be.
Allowing your mind to rest andbringing that same awareness
(03:09):
into the body.
So beginning to notice thesensations of your hands, maybe
if they're warm or if they'recold.
Beginning to notice the bottomof your feet, if your feet are
(03:30):
warm or cold.
Noticing how the belly feels.
And noticing how it feels forthe air to make contact with
your skin.
(03:55):
And our intention for today'spractice is to bring a sense of
wholeness within.
And we're going to close withsome gratitude as well.
(04:21):
So each time you blow out thecandle, your belly snaps
inwards.
So you're going to take yourtime with this breath and you're
going to find your pace.
And it sounds like this.
(05:26):
So with every exhale, there's ana natural inhale, and you are
creating more space in yourbody, more room to be, to be
present, to be here right now inthis moment.
(06:13):
If it's telling you that you'renot doing the breath right or
anything like that, just let itknow that you are doing it
exactly right.
And we're going to have aboutone more minute here of this
breath until we release it.
So continuing that breath atyour pace.
And if the body wants to removeand respond, if it wants to
(06:37):
stretch or shake or maybe bestill, just simply noticing and
allowing the body to respond ina way that would it would feel
good to it.
(06:59):
And then when you feel ready,taking a deep inhale through the
nose and suspending your breathat the top and holding your
breath for as long as you'dlike.
(07:20):
And releasing with a deep sigh.
And pausing here to notice whatit feels like to be in your own
energy.
You're here, you're safe.
(07:41):
And from this place, beginningto have this conversation
internally from you to you.
And this could be your innerchild, your heart, your inner
teen.
This is to all parts.
And you can repeat theseaffirmations internally or out
(08:04):
loud.
I see you.
I'm here for you.
I believe in you.
All of you gets to be here.
I love all parts of you.
(08:27):
You are beautiful.
You are strong.
You are safe here.
I've got you.
I love you.
(08:49):
And when you feel ready,beginning the halo active
breath.
So taking a deep inhale throughthe nose and a deep exhale
through the mouth.
Inhaling through the nose, andexhaling through the mouth.
(09:10):
And continuing that breath atyour pace.
And allowing all of theseaffirmations to really settle
deeply into your system as youcontinue to breathe.
And I repeat these affirmationsone more time.
And again, these affirmationsare from your inner voice to
(09:34):
you.
I see you.
I'm here for you.
I believe in you.
All of you gets to be here.
I love all parts of you.
You are beautiful.
You are strong.
(09:56):
You are safe here.
I've got you.
I love you.
And then gently, when you feelready, beginning to release that
(10:16):
active breath, returning back toyour normal breathing pattern,
moving the body as needed, maybestretching out the hands, the
shoulders.
And as we begin to close outthis practice, landing on one
(10:37):
thing that you are grateful forin yourself.
So this could be your humor,your perspective, your body,
your kindness.
It could be anything.
But landing on one thing you aregrateful for in yourself.
(11:14):
Gently beginning to open youreyes, and taking this practice
with you into the rest of yourday.
I'll talk to you soon.
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