00:00

00:00

Breath as Home Base

In this meditation, we'll explore using the breath as an internal refuge to come back to when we're caught in stress or anxiety.

Today, we'll work more specifically with the breath as a home base for not only our focus, but also where we can go to find a sense of safety and peace. So let's get started. We'll begin this meditation by listening to the bell. To help us settle in more deeply, let's take a deep breath together. Breathing in through the nose.

And letting it out slowly through the mouth. Inviting the jaw to relax and soften. The teeth don't need to be clenched. And you can also invite any other muscles in the face to soften and relax. Inviting the shoulders to be at ease.

And the belly. Three regions that tend to hold a lot of tension when we're anxious. And you can let the breath come back to its natural rhythm. Nice, easy inhale, easy exhale. Not forcing it, not needing to deepen it.

And to connect to the breath more deeply, take one or both hands and place them on the belly, right around the belly button. So that now you're feeling your body breathing a little more vividly. You're connecting with this movement of the body that is a reminder that you're alive, you're breathing. And as long as you're breathing, there is much more right than wrong with you, no matter what you might perceive as wrong with you. And there's much more good in your life than what is wrong.

So just see if you can connect with that sentiment as you focus on the goodness of your body breathing. We can let the breath serve as a stability point for our attention, almost like an anchor stabilizes a boat. As the mind wanders into thoughts or ideas, we just notice those thoughts like clouds passing through the sky. And gently bring the attention back to the breath, back to your home base, where you can go for a sense of safety, grounded-ness, and ease. Nowhere to go, nothing to accomplish.

Just this breath. And in a moment I will ring the bells to close our meditation. When I do, just bring your full presence to the sound until it dissolves into silence. Great job today. When you're ready, if your eyes have been closed, you're welcome to open them.

And as you move throughout the rest of your day, feel free to come back to the breath in times where feel yourself caught in your anxiety or in your thoughts, and start treating the breath as your home base. Take care.

Meditation

4.4

Breath as Home Base

In this meditation, we'll explore using the breath as an internal refuge to come back to when we're caught in stress or anxiety.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Today, we'll work more specifically with the breath as a home base for not only our focus, but also where we can go to find a sense of safety and peace. So let's get started. We'll begin this meditation by listening to the bell. To help us settle in more deeply, let's take a deep breath together. Breathing in through the nose.

And letting it out slowly through the mouth. Inviting the jaw to relax and soften. The teeth don't need to be clenched. And you can also invite any other muscles in the face to soften and relax. Inviting the shoulders to be at ease.

And the belly. Three regions that tend to hold a lot of tension when we're anxious. And you can let the breath come back to its natural rhythm. Nice, easy inhale, easy exhale. Not forcing it, not needing to deepen it.

And to connect to the breath more deeply, take one or both hands and place them on the belly, right around the belly button. So that now you're feeling your body breathing a little more vividly. You're connecting with this movement of the body that is a reminder that you're alive, you're breathing. And as long as you're breathing, there is much more right than wrong with you, no matter what you might perceive as wrong with you. And there's much more good in your life than what is wrong.

So just see if you can connect with that sentiment as you focus on the goodness of your body breathing. We can let the breath serve as a stability point for our attention, almost like an anchor stabilizes a boat. As the mind wanders into thoughts or ideas, we just notice those thoughts like clouds passing through the sky. And gently bring the attention back to the breath, back to your home base, where you can go for a sense of safety, grounded-ness, and ease. Nowhere to go, nothing to accomplish.

Just this breath. And in a moment I will ring the bells to close our meditation. When I do, just bring your full presence to the sound until it dissolves into silence. Great job today. When you're ready, if your eyes have been closed, you're welcome to open them.

And as you move throughout the rest of your day, feel free to come back to the breath in times where feel yourself caught in your anxiety or in your thoughts, and start treating the breath as your home base. Take care.

Cory Muscara

Meditation

4.4

Duration

Cory Muscara

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Similar to this

Breathe for EaseMeditation by Vidyamala Burch

Vidyamala Burch

Breathe for Ease

Meditation · 10 mins4.6

Awakening Out of Autopilot ModeMeditation by Melli O'Brien

Awakening Out of Autopilot Mode

Meditation · 5-20 mins4.6

Build Your Stress ContainerMeditation by Cory Muscara

Build Your Stress Container

Meditation · 5-20 mins4.5

Settling Your NervesMeditation by Cory Muscara

Settling Your Nerves

Meditation · 5 mins4.5

Be the Mountain MeditationMeditation by Shamash Alidina

Shamash Alidina

Be the Mountain Meditation

Meditation · 10 mins4.5

More from this teacher

Become More PatientMeditation by Cory Muscara

Become More Patient

Meditation · 10 mins4.7

Make SpaceMeditation by Cory Muscara

Make Space

Meditation · 5-20 mins4.6

Self-Care Is Not SelfishMeditation by Cory Muscara

Self-Care Is Not Selfish

Meditation · 5-30 mins4.6

Build Your Stress ContainerMeditation by Cory Muscara

Build Your Stress Container

Meditation · 5-20 mins4.5

You Don't Need to be FixedMeditation by Cory Muscara

You Don't Need to be Fixed

Meditation · 5-20 mins4.5

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

Over 1,800 meditations, sleep, calm music, naturescapes and more
Daily mindfulness video meditations 365 days a year
100s of courses and tools to help manage anxiety, sleep and stress

Available on

Email Missing

We couldn’t detect your email with the SSO provider you have selected.

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.

Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

2,000+ Guided Meditations
Daily Coaching
Sleep Content
Mindful Exercises
Mindful Radio
10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Thank you for joining us

Dive into the full library and enjoy all it has to offer!

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

2000+ Guided Meditations
Courses from world-class teachers
Resources for Stress + Anxiety
Breathing exercises, gratitude practices, relaxation techniques
Sleep meditations, playlists, stories
Mindful talks, podcasts, music, nature sounds