Breath Practice: From Alone to Aligned
This meditation was inspired on a trail walk. You can read more about it, here.
Theme: Breathing into your own presence. Rooting into who you are. Gently releasing the urge to compare or conform.
Time: 5–7 minutes
Best done: Seated or lying down in a quiet space, or even outside on a walk or bench.
Arrive.
Sit or lie comfortably. Let your body soften.
Feel where your body connects to the ground—like the roots of a wildflower in the woods.
Close your eyes or hold a soft gaze.
You are supported. You are held.
Settle Into the Breath.
Gently bring your attention to your inhale and exhale.
Don’t change it yet. Just observe.
Notice: Is your breath shallow or deep? Fast or slow?
Like petals unfurling, let each breath open a little more space inside you.
Begin Coherent Breathing
Inhale for a count of 4
Exhale for a count of 4
Repeat gently for 3–5 cycles.
If it feels good, extend to 5 counts in and out.
As you breathe, imagine each inhale as a soft reminder: “I am here.”
Each exhale releases: “And that is enough.”
Visualization: The Flower in the Forest
On your next inhale, imagine yourself as that small flower in the forest.
Distinct. Vibrant. Quietly growing.
Exhale, and see the lush greenery surrounding you—not overshadowing, but supporting.
Inhale: I belong.
Exhale: Just as I am.
Repeat for several breaths.
Close the Practice
Return to natural breath.
Place one hand on your heart, one on your belly.
Whisper gently to yourself:
“I am not alone. I am uniquely me.”
“I am rooted. I am enough.”
When you're ready, open your eyes.
Journal Prompt:
What part of me have I hidden in order to belong? What might happen if I allowed it to bloom instead?
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