My name is Jenny and today I'm going to be guiding you through a short breath work for focus,
Clarity and connection to body.
Find yourself a comfortable seat.
I am so grateful for you being here.
And let's go.
Take a breath in.
Sigh out,
Let the jaw relax.
In through the nose,
Four.
Hold at the top for four.
Breathe out through the nose,
Three.
Hold at the bottom for four.
This is your box breath.
Repeat in.
Three,
Four,
Hold.
Out through the nose,
Body ground,
Steadying.
Hold at the bottom.
Breathe in through the nose,
Light.
Lightly pause.
Let go,
Four.
Steadying even further.
Hold at the bottom.
I'm here.
In through the nose.
Fill the body with breath.
Gently hold.
Let it go.
Body letting go with your breath.
Hold at the bottom.
Slightly different.
Breathe in through the nose.
For three,
Two,
Gently hold.
Actively top up through the nose.
Let it go.
For three,
Two,
One.
Repeat that.
Breathe in.
Gently hold.
Actively top up through the nose.
Let it go.
Let the breath cascade out for three,
Two,
One more.
Fill in the body with breath,
Light energy.
Hold.
Active top up.
Breathe out,
Let go.
Three,
Two,
One.
In through the nose,
Four.
Three,
Two,
Lightly holding.
This time out for eight.
Six.
Three,
Two,
Let's repeat that to the end.
In,
Body filling with breath.
Gently hold.
I am present.
Breathe out slow.
For four,
Three,
Two.
Last one,
In through the nose.
Gently hold.
Let it go slow.
Tension peeling off the body for three,
Two.
Hold at the bottom of the breath.
Take a light but full breath in.
Gently pause the breath at the top.
Keep pausing the breath but just relax the body as you're here.
Actively topping up through the nose.
Gently holding.
Visualising yourself not in a tense state but just as a full cup of water.
I am full of it for three,
Two.
And then let the breath come cascading out.
And come back to your regular pattern of breath.
Really noticing all the details of it.
Really being present with your body as you breathe.
Can you relax the jaw a little,
The brow?
And as you breathe,
Can you make your inhale a little lighter?
Taking in a little less air but super easy,
Super relaxed.
Can you make your exhale a little slower,
A little more emphasised?
Inhales are light,
A little less air than before and free.
Exhales are a little elongated,
A little emphasised.
Just sending a little message to your nervous system.
I am safe.
And you can come back to this simple practice anytime throughout the day.
Just simply lightening your inhale,
A little less air but easy.
And elongating your exhale,
Feeling the body steady every time you breathe out.
And knowing that you can connect to your inhale and exhale like this anytime,
Any place you have the control.
And just by working with your breath in this super simple way,
We are inviting in focus,
We are connecting to the body.
And we are making a conscious decision to show up.
And the more you do it,
The more you'll notice,
The more you'll feel the power of your breath.
And together,
Let's use that and close with three breaths.
Take a breath in through the nose,
Visualise light coming into the body.
Let it go with a sigh,
Feeling any tension melt out of the body.
In through the nose,
Maybe a little more life,
Maybe a little warmth,
A little something nice.
And then let it go.
And last one,
Drawing the breath in,
Giving yourself a little gratitude for being here.
Feel the gratitude from me,
Thank you for being here.
Holding for three,
Two.
I love to hear how you're finding these.
Reach out if you ever have any questions.
And thank you so much for taking the time.
