Global Grateful Breathing Instructions
A simple guided practice to reconnect with breath, heart, and presen
Global Grateful Breathing Pause
So many people have lost sight of what’s inside and returning to ourselves is actually what connects us to each other and Source. This invitation is a gift of returning and welcoming peace instead of searching for it outside.
— Sarah Mercier, LCSW
Step by Step Instructions:
Remember this practice can be done anywhere you like. In your car, at home, in your office, outside in nature. You decide the length of your participation. The key is knowing that within our scheduled window of time many others are joining together, sharing the same intention.
Find a comfortable seated position. Invite yourself to settle into the moment, remember your intention and your participation matters.
Feel free to gently play music that helps to create the mood of prayer and meditation such as Gregorian chanting, Tibetan and Crystal Singing bowls, Native American and or Persian Flute Music, Soft Solfeggio Music, and Classical Music. Or simply rest in Silence.
Breath awareness
Without following the breath into the body, allow all your attention to rest on simply noticing all the feelings and qualities of breath as it gently passes in and out of the nose. You may feel the coolness of the in-breath and the warmth of the out-breath.
Allow yourself to rest in simply witnessing the presence of breath, notice the breath breathing you without your involvement.
Allow yourself to be in awe, even smile, as you witness the Life Giving Breath breathing for you.
Acknowledge the Source of all Blessings, the Giver of the Breath, the Giver of Life, the Beloved Creator as the Living Spirit within you and every life form of life on Earth.
Acknowledge Creator as the Living Breath within you.
Celebrate in the knowing that Creator’s Presence is alive within you as the very Source of your every Breath.
Just for a few moments, enjoy being the observer of your breath, enjoy being the observer of your Life.
Gently smile as you recognize Creator’s Presence, the gift of your Life and all of Life.
Circular Coherent breathing
Place your hands on your lower belly. Eyes and mouth are closed.
Breathing through the nose, gently begin inhaling slowly and deeply into the belly.
Inhale for at least 4–6 seconds, counting silently in the mind.
At the peak of your in-breath begin gently exhaling, counting silently in the mind for 4–6 seconds.
Keep the breath moving in a circular pattern, ensuring there are no gaps or pauses between breaths.
This activates the parasympathetic nervous system which tells the body “I am safe, I am well.”
This breathing pattern begins to generate coherency in the biomagnetic field of the heart.
Breathe this pattern for 2–3 minutes.
Coherent Heart Field Breathing/Planet Earth Breathing
Continue to breath in this circular pattern, letting go of mentation of counting.
Choose someone you appreciate and Love—a person, a partner, friend, child, a loved one, a Spiritual Teacher.
Generate the image of your chosen person within your mind. If it helps you can even hold a physical picture of your chosen person in your hands and gently hold your gaze in their eyes.
As you continue the circular coherent breathing, radiate the feeling of appreciation, gratefulness, and Love to them for about two minutes.
Inhale Silently “Thank you.”
Exhale silently “I love you.”
Keep up this spoken prayer in your heart-mind for the duration of this sequence.
As per the Heart Math Institute...
This helps open the heart more and increases your effectiveness when you start sending care to the planet or to a situation that needs it.
Evoke genuine feelings of compassion and care for the planet.
Breathe the feelings of compassion and care going out from your heart.
Some imagine their compassion and care flowing out like a river flows out to the sea. Others imagine their compassion and care radiating as a beam of light, or they radiate it out with the rhythm of their breath.
Determine what is right for you.
Radiate the genuine feelings of compassion and care to the planet or to a specific area of immediate need.
See yourself joining with other caretakers to participate in the healing process and generate peace.
It is important to remember that our intention is to amplify and intentionally reveal that we are already connected.
Everyone on earth is interconnected by the Breath and its Source, and that we all inhabit the shared One Body of humanity.
We all can access and reveal the Peace that is within each of us.
In this recognition we reveal the Truth of Unity, Love, Compassion, Temperence, Charity, Goodness, and Beauty.
Resting in this awareness we breathe as One with each other and Source.
Rest in Silence/Stillness
To close, invite yourself to return to resting simply in being aware of the Presence of Breath.
Allow yourself to soften as much as possible, letting go of any control of the breath.
Let the Breath breathe you.
As you soften into resting in the Breath, immerse into the Stillness and Silence of the moment.
Feel the stillness and silence in the body.
Smile and recognize the globally shared “We Space” that we all inhabit.
Rest here for as long as you like.
