Welcome to this 30-minute guided breathing meditation session. Find a comfortable and quiet space where you can sit or lie down, free from distractions. Close your eyes if that feels comfortable, or maintain a soft gaze on a spot in front of you. Begin by taking a deep inhale through your nose, filling your lungs completely, and then exhale slowly and completely through your mouth, releasing any tension with your breath. Let’s start with a simple rhythm: inhale for a count of four, hold for a count of four, and exhale for a count of six. Continue this pattern, deepening your breath with each cycle. As you breathe, let go of any thoughts or worries, allowing them to float away like leaves on a gentle stream. Feel the rise and fall of your chest and the expansion and contraction of your abdomen with each breath, grounding you in the present moment. If your mind starts to wander, gently bring your focus back to your breath. Now, let go of the counting and simply breathe naturally, observing the sensations of your breath without judgment. Notice the coolness of the inhale and the warmth of the exhale. If you notice any tension or discomfort in your body, breathe into those areas, sending relaxation and release with each breath. As we continue, let your breath become a soothing rhythm, like the gentle waves of the ocean, calming your mind and body. With each breath, imagine yourself inhaling peace and exhaling stress. If thoughts or distractions arise, acknowledge them without judgment and then return your attention to your breath. Let go of any need to control your breath; simply let it flow naturally. As we approach the end of this meditation, take a few moments to express gratitude for this time you’ve dedicated to yourself. Gradually bring your awareness back to your surroundings, wiggling your fingers and toes, and when you’re ready, gently open your eyes. Carry this sense of calm and mindfulness with you into the rest of your day. Thank you for joining me in this breathing meditation.

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