I call this the Breathe In Peace Breathe Out Fear Meditation because breathing is what brings us life. Fear and anxiety, if unchecked, can cause your breathing to increase. The result can be a full-blown panic attack.
Shortness of breath is a symptom for disease, when it could just be a symptom of dis-ease!
Why a Meditation Focused on Breath?
The Jewish name for God is Yahweh. In the Hebrew there are no vowel sounds. God’s name was considered an unspeakable word. God’s name could only be breathed. Many are convinced that the correct pronunciation is to replicate the very sound of inhalation and exhalation.
God breathed into Adam the breath of life. We can’t live without breath. Deep breathing calms you down and brings you into the present moment to not allow those anxious thoughts to hijack your peace.
Preparing for the Breathe In Peace Breathe Out Fear Meditation
Find a quiet place where you can give the meditation your full attention. Sit in a comfortable chair with your back straight and your shoulders down.
Put your feet with your soles and heels flat on the floor. Rest your hands in your lap or you can hold them as in a prayer. I like to leave my hands open as an expression of being open to God’s peace and presence.
We are going to take a series of breaths. You will breathe in through your nose for four counts, hold gently for seven counts, then exhale through your mouth for eight counts. I’ll then guide you through the meditation using the verses John 15:4: Abide in me as I abide in you. And John 14:27: Peace I leave with you; my peace I give to you. I do not give to you as the world gives. Do not let your hearts be troubled, and do not let them be afraid.
Listen to the Meditation
Meditate on Peace
Philippians instructs us to think on what is true, honorable, pleasing, commendable, excellent, and what is worthy of praise and the God of peace will be with us.
Guard your heart and your mind during this stressful time.
Breathe in peace and let go of worry, anxiety and fear.
Isaiah 46:1 says, God is our refuge and strength, a very present help in trouble. Therefore we will not fear, though the earth should change.
And Psalm 56:3 When I am afraid, I put my trust in you.
Peace to you and yours and stay well. Was this helpful? Let me know in the comments below.
This was a quick meditation to help you let go of fear and receive peace. There are three more guided meditations put to beautiful music to keep you encouraged.
Meditation helps you to build your spiritual muscles so that you will have strength when you have a challenge or are put to the test. Find out more in this post with a video: Build Spiritual Muscles to Let Go of Fear and Anxiety.
Bob JinkersonSeptember 9, 2020 1:53 pm
Your “Breathe In-Breath Out” meditation is wonderful! I downloaded it and will be watching it and listening to it again tonight before I go to bed. Sometimes that’s when the anxiety hits me the hardest when I am alone with my thoughts. Thank you Jackie!