In this meditation, I invite you to work gently with the breath through 7/11 breathing, a practice that rests in the quiet power of the long exhale.
We begin by noticing how even a small extension of the out-breath can lead the body toward deep calm. This practice is never forced. The breath is lengthened only to a point that feels natural and comfortable, allowing ease rather than effort to guide us.
As we settle into a grounded seated position, awareness rests with breathing in peace and breathing out stress. A few short cycles of 7/11 breathing help the body soften, bringing attention back to a place of stillness and balance. Silence then allows the breath to find its own rhythm.
This daily guided meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you regulate the breath, settle the nervous system, and return to ease.
00:00 – Welcome back
00:45 – Working with the breath
00:53 – The effect of the long exhale
01:10 – Breathing and a sense of peace
01:37 – Staying within comfort
02:00 – Introducing 7/11 breathing
02:35 – The bell
03:03 – Finding a grounded seated position
03:20 – Softening the body and gaze
03:45 – Becoming aware of the breath
04:10 – Breathing out stress, breathing in peace
05:00 – The point of stillness
05:55 – 7/11 breathing for three cycles
06:17 – Silence and rhythm
07:30 – Being with the practice
07:40 – Noticing its effect
08:20 – Returning to 7/11 breathing
08:55 – Coming back to natural breath
09:45 – Stretching and movement
09:57 – Closing bell
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