Here is a short, grounding breathing script based directly on Thich Nhat Hanh's teachings. Read through the steps first, or pause for a few slow breaths between each line.
🌬️ "Cradling the Emotion" — A Guided Practice
Step 1: Arrive and Settle
Find a comfortable position. Let your shoulders drop away from your ears. Unclench your jaw. Rest your hands gently on your thighs or place one hand over your heart and the other on your belly. Gently close your eyes or soften your gaze toward the floor.
Find a comfortable position. Let your shoulders drop away from your ears. Unclench your jaw. Rest your hands gently on your thighs or place one hand over your heart and the other on your belly. Gently close your eyes or soften your gaze toward the floor.
Step 2: Recognize the Breath
Bring your full attention to the physical sensation of breathing. Do not try to force or change it. Just notice it.
Bring your full attention to the physical sensation of breathing. Do not try to force or change it. Just notice it.
- Breathing in, I know I am breathing in.
- Breathing out, I know I am breathing out.
- (In... Out...)
Step 3: Calm the Body
As you follow the breath, let a wave of relaxation move down through your body. Feel your belly rise and fall.
As you follow the breath, let a wave of relaxation move down through your body. Feel your belly rise and fall.
- Breathing in, I calm my body and mind.
- Breathing out, I release all tension.
- (Calming... Releasing...)
Step 4: Invite and Recognize the Emotion
Locate where the heavy or difficult emotion is sitting right now (e.g., a tight chest, a heavy heart, a knot in the stomach). Instead of pushing it away, welcome it into the room like an old friend. Name it softly.
Locate where the heavy or difficult emotion is sitting right now (e.g., a tight chest, a heavy heart, a knot in the stomach). Instead of pushing it away, welcome it into the room like an old friend. Name it softly.
- Breathing in, I am aware of the anxiety/sadness/anger inside me.
- Breathing out, I smile gently to this feeling.
- (Aware of emotion... Smiling to emotion...)
Step 5: Embrace Safely
Imagine your mindfulness acting like a warm, soft blanket wrapping around a crying child. You do not need to fix it or figure it out right now. Just sit with it.
Imagine your mindfulness acting like a warm, soft blanket wrapping around a crying child. You do not need to fix it or figure it out right now. Just sit with it.
- Breathing in, I hold my difficult emotion tenderly.
- Breathing out, I am here for myself.
- (Holding tenderly... Being here...)
Step 6: Return to the Present
Let go of the thoughts about the emotion. Return your awareness strictly to the anchor of your physical breath, trusting that the current will pass.
Let go of the thoughts about the emotion. Return your awareness strictly to the anchor of your physical breath, trusting that the current will pass.
- Breathing in, I dwell in the present moment.
- Breathing out, I know this is a wonderful moment.
- (Present moment... Wonderful moment...)
When you are ready, take one more deep breath, gently wiggle your fingers and toes, and open your eyes.
How does your body and mind feel after moving through that script? If a specific physical sensation or thought stood out to you, we can talk about how to gently hold it.
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