Brave Me: A Podcast Built for Brave People

Welcome to your mind's creation of a forest scene. This guided mediation will begin with deep breathing and relaxation. Next, you will create mental visuals of a forest walk in which you will encounter a gurgling brook. Prepare for this guided meditation by grabbing your journal and pen, kick your shoes off and sit back in your favorite chair. 

This meditation was written and preformed by Emily Risinger for the Brave Me Podcast. 

Cover art by Emily Risinger.

Belly breathing is a process where the body uses the diaphragm to engage in full, deep breaths. This process is also called diaphragmatic breathing and when practiced often, it strengthens your diaphragm. Notice the your body's response to fuller and deeper breaths. Practicing taking deep breaths for four seconds, holding for seven and releasing for eight is a breathing exercise called 4-7-8 breathing. I will direct you through 4-7-8 breathing.  

This script is a guided tour throughout your body. As you follow along, monitor your sensations. You can keep a journal or log nearby to take note of any observations. If you are working with an Exposure Therapist, you may have a rating scale you could use to rate any sensory feelings you have.

This script is a guided tour throughout your body. As you follow along, monitor your sensations. You can keep a journal or log nearby to take note of any observations. If you are working with an Exposure Therapist, you may have a rating scale you could use to rate any sensory feelings you have. 

Thank you for listening!

Become body-aware and practice connecting your mind and muscles through this guided script. Take a few minutes to follow along as I guide you through tensing and relaxing your muscles. Notice the difference between contracting and releasing various parts of your body while breathing through these sensations. This is a short, simple five-minute guide to progressive muscle relaxation aimed at creating awareness.