Fitness Pilates October Meditation & Breathwork Reading

Fitness Pilates October Nature Meditation & Breathwork (10 minutes)

Introduction (0:00 – 1:00)

“Welcome to your October meditation and breathwork session. As we enter autumn, let’s take a moment to connect with nature, reflect on the changes around us, and prepare to release anything that no longer serves us, just as the trees shed their leaves. Find a comfortable position, gently close your eyes, and begin to breathe slowly in and out through your nose. Let’s begin.”

Grounding Nasal Breathwork (1:00 – 3:00)

“Start by grounding yourself. Feel your body connecting to the earth beneath you, steady and rooted like a strong tree. Let’s begin by inhaling slowly through your nose for 4 counts… hold the breath for 4 counts… and gently exhale through your nose for 6 counts. Follow the rhythm of your breath:

• Inhale through the nose for 4… 3… 2… 1…
• Hold for 4… 3… 2… 1…
• Exhale through the nose for 6… 5… 4… 3… 2… 1…

As you continue breathing, imagine the cool autumn air entering through your nose, cleansing and refreshing you. With each exhale, release any tension or stress, feeling lighter and more grounded.”

Visualising the Season (3:00 – 5:00)

“As you maintain your slow nasal breathing, picture a tranquil autumn scene. Imagine walking through a golden forest, the trees above you letting go of their colourful leaves. The air is crisp and fresh, filling your lungs with each breath. The ground beneath you is soft, cushioned by the fallen leaves, creating a warm, inviting path. With every breath, feel more connected to this peaceful autumn landscape, grounded and present.”

Letting Go (5:00 – 7:00)

“Just as the trees let go of their leaves, let’s take this moment to release what no longer serves us. Continue to breathe in slowly through your nose, focusing on anything you wish to release—perhaps it’s stress, worry, or tension. Hold the breath for a moment… and as you exhale through your nose, visualise these burdens drifting away like leaves in the wind.
Inhale through the nose, gathering up whatever you wish to let go of…
Hold…
And exhale softly through the nose, letting it all go.”

Gratitude & Renewal (7:00 – 9:00)

“Now, let’s shift our focus to gratitude. Autumn is a season of harvest, a time to reflect on the abundance in our lives. As you breathe in through your nose, think of something you are grateful for. Let this feeling of gratitude fill your chest and heart. With each exhale, send that gratitude back out into the world.
Inhale gratitude through the nose…

Exhale slowly, sharing that positive energy with others.
Continue this gentle breath cycle, appreciating the blessings of the season and all the growth you have cultivated.”

Closing (9:00 – 10:00)

“Begin to bring your awareness back to the present. Wiggle your fingers and toes, gently reawaken your body, and when you feel ready, slowly open your eyes. Take one last deep breath through your nose, feeling centred, refreshed, and aligned with the energy of October. As you move through this month, remember that like the trees, you have the power to release and embrace new beginnings.

Thank you for joining me for this meditation.