Survivor Mindfulness Breathing - SCARS Institute Supporting Scam Victim-Survivors

Survivor Mindfulness Breathing - SCARS Institute Supporting Scam Victim-Survivors

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Original Music by Tim McGuinness Ph.D.

Performed by Tim McGuinness & Tomorrowland Friends
Copyright © 2024 SCARS

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Mindfulness Breathing

Begin by finding a comfortable seated position. Rest your hands gently on your lap, close your eyes if you feel comfortable, and take a deep breath in through your nose. Slowly exhale through your mouth. Let's start:

1. Grounding Yourself:

Take a moment to feel the connection between your body and the surface you are sitting on. Notice how your body is supported by the chair or floor beneath you. Allow yourself to be fully present in this moment.

2. Focus on Your Breath:

Now, gently bring your attention to your breath. Breathe in slowly through your nose, feeling your lungs expand. Hold the breath for a moment, and then gently exhale through your mouth. Let go of any tension or stress as you exhale.

3. Deepening Your Awareness:

As you breathe, notice the sensation of the air as it moves in and out of your body. Feel the coolness of the inhale and the warmth of the exhale. If your mind wanders, gently bring it back to the rhythm of your breath, without judgment.

4. Counting the Breath:

To help maintain focus, let’s count your breaths. Inhale—count “one.” Exhale—count “two.” Continue counting up to ten, and then start over at one. If you lose track, simply begin again without frustration.

5. Letting Go:

On your next inhale, imagine breathing in calm, peaceful energy. On your exhale, release any stress, worry, or tension. With each breath, feel your body and mind relax further.

6. Closing:

Take one more deep, cleansing breath. As you exhale, slowly bring your awareness back to the room. Wiggle your fingers and toes, and when you're ready, gently open your eyes.

Thank yourself for taking this time for mindfulness and carry this calm energy with you throughout the rest of your day.

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