Good afternoon.
Welcome to a five-minute guided meditation reset where you can take a moment to step away from work or whatever type of day you're having and just breathe.
So wherever you are I invite you to find a comfortable seat,
Sit up tall,
Maybe take a few shoulder shrugs and then relax your shoulders down your back.
Soften all the muscles of your face and close your eyes if that's comfortable for you.
I invite you here to take a slow deep inhale through your nose and open your mouth,
Let it go.
Again inhaling through your nose a little bit deeper,
Open mouth,
Release,
Let it go.
Last time take in the deepest breath of your day so far and hold this one at the top just for a moment.
Maybe take in a little bit extra air,
Stretch out your lungs and release,
Let it go.
And I invite you here to come back to your natural breath,
Sealing your lips and breathing in and out of your nose.
If you'd like you can take one hand onto the chest and one hand onto the belly,
Grounding down and feeling your breath in your hands.
Notice how your breath is feeling in your body today.
We're going to begin to make the effort to slow it down and deepen it here.
So as you breathe I want you to envision your breath going past your chest,
Expanding your ribcage and deep into the bottom of your belly.
And as you exhale feel your belly soften,
Your ribcage contract and your chest relax.
Inhale chest,
Ribcage,
Belly fill up with air.
Exhale belly,
Ribs,
Chest relax.
Inhale chest,
Ribcage,
Belly expand.
Exhale belly,
Ribs,
Chest soften.
Continuing on through a few more rounds of breath at your own pace,
Taking these as slowly and as deeply as feels right for you.
No rush but at the bottom of your next exhale let this breathing exercise go and return to your natural breath again.
Breathing slowly in and out of your nose.
If you feel that you've started to slouch maybe sit up one inch taller lifting through your heart.
Again notice your breath here.
If your hands are placed on your chest and belly feel your breath in your hands.
Feel your heartbeat.
Feel the rise and fall of your belly.
Feel the cool air coming in through your nose and the warm air leaving your body with every breath.
Notice here what other sensations can you ground down on.
Again how does the breath feel in your body?
I invite you to stay here for as long as you can feeling your breath.
Knowing that you can return to a calm slow breath at any point in your day.
Enjoy your afternoon.
