Box Breathing PDF For Anxiety Relief

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Box Breathing PDF For Anxiety Relief

This box breathing pdf will provide you with an easy-to-follow guide to calm the nervous system and relax the mind. It can be used as a lead into a meditation session or as a sleep aid before bed.

It works by activating the parasympathetic nervous system (PNS), the parts responsible for relaxation, recovery, sleep and digestion, by slowing down the breath - The mind will interpret the slowing down of the breath as a sign of safety. This occurs even when you actively and purposefully slow your breath down, as in the case of box breathing…

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Box Breathing For Anxiety Relief - Guided Meditation

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Box Breathing For Anxiety Relief - Guided Meditation

This is a five-minute box (square) breathing guided meditation with Zachary Phillips.

Use this practice in response to stressful events, to calm down after exercise, as a lead into a meditation session, and as a sleep aid.

By slowing down and controlling the breath - breathing in for 4, hold for 4, out for 4, hold for 4.

The practice triggers the parasympathetic nervous system, promoting anxiety relief, relaxation, and performance enhancement.

Click to listen!

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Feel Safe: Anxiety And Fear Relief - Guided Meditation

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Feel Safe: Anxiety And Fear Relief - Guided Meditation

Feel safe with this guided meditation.

It will help you to reduce the severity and duration of panic attacks, as well as ground you when anxious or fearful.

It begins with the calming of the breath, followed by a present state awareness grounding activity, and finishing with a progressive body relaxation into a brief positive and calming priming for you to take into the rest of your day.

Click to listen!

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Release Bodily Tension - Guided Meditation

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Release Bodily Tension - Guided Meditation

Recorded live at the Langwarrin flora and fauna reserve, this meditation will guide you towards integration of the mind, body and soul.

Inviting your to identify parts of the body that are holding tension and inviting them to be heard, felt, understood, and perhaps released.

Click to listen!

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Meditating For Detachment & Wisdom - Guided Meditation

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Meditating For Detachment & Wisdom - Guided Meditation

By practicing mindfulness we are growing our ability to detach.

We will be less likely to fall into the trap of thoughts, less likely to identify with them and be far less impacted by them.

In this session, I break down how we use our mindfulness practice to learn detachment. It ends with a three-minute silent practice.

Click to listen!

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10 Slow & Relaxing Breaths - Guided Meditation

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10 Slow & Relaxing Breaths - Guided Meditation

This short, guided session will give you immediate calm. The mind and body are interconnected.

Calm the body and the mind will follow.

Join me for 10 calm and relaxing breaths and give yourself the power to take on the rest of your day!

Click to listen!

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A Simple Meditation For Lucid Dreaming & Mindfulness - Guided Meditation

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A Simple Meditation For Lucid Dreaming & Mindfulness - Guided Meditation

There is a direct correlation between mindfulness and lucid dreaming.

The more you practice meditation, the higher your chances of becoming lucid.

Try this: hold your hands out in front of you, take a mindful breath and say the following, 'Tonight when I am dreaming, I will notice my hands and realise I am dreaming'.

This is a simple reality check that can be used both as a mindfulness aid, as well as to improve your chances of lucid dreaming.

Click to listen!

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Enjoy A Mindful Morning Coffee Together! - Guided Meditation

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Enjoy A Mindful Morning Coffee Together! - Guided Meditation

Enjoy a mindful morning coffee together - Grab yourself a morning coffee, get comfortable, and let’s get mindful!

Today’s session will be using our coffee as the focus of our mindfulness session – anything can be the focus, so why not coffee?

The basic praise will be to focus your attention on your cup; the smell, the feel, the taste, savouring every last drop.

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Guided Stomach Breathing For Total Relaxation - Guided Meditation

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Guided Stomach Breathing For Total Relaxation - Guided Meditation

The mind and body are deeply interconnected; impact one and the other will follow. The breath is a prime example of this connection.

When we slow down the breath and breathe deeply, we are activating the parasympathetic nervous system. This will subsequently result in physiological, then psychological, relaxation.

The practice in this meditation is as follows: slow deep breath to fill the belly, then quick exhale with mouth open like fogging a mirror.

This breathing technique is different to the traditional slow in and slow out breath techniques, and as such, it may produce a different result for you that you have experienced with those techniques.

Click to listen!

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