Deep breathing and grounding exercise for stress relief.
Breathing naturally as you are,
Where you are.
Lie on your back or sit comfortably and place your hands on top of your belly.
It is helpful to start out each relaxation exercise by doing a simple check-in.
Notice the sounds around you,
The sensations of the surface you are on.
Begin to notice what you might be thinking about.
Are you feeling through any emotions right now?
Any sensations in your body?
Begin to notice without judgment or expectation.
You can be curious and explore the sensations that come to you during relaxation.
It is important to hold an attitude of acceptance and compassion.
All the thoughts,
Emotions,
Sensations can be or not you are here in this space,
At this moment in time.
Take a few moments here,
Breathing normally.
Begin to breathe a little deeper now,
Slow and comfortable.
Take a few longer breaths,
Filling the belly.
As the breath expands your belly,
Your fingertips gently pull apart from one another and come back together on the out-breath.
Take a few more deeper breaths,
Moving through the body and the mind.
As the breath opens your hands,
Let it also open your awareness to your breath moving through you.
Like thoughts moving through the mind,
Emotions through your heart and sensations through your body.
The breath moves into,
Through and out of you.
Anchor in.
This is your breath that moves through you.
Your mind,
Emotions and body serve you.
And your breath is your guide.
On your next inhale,
Take a full breath in through the nose.
Hold the breath gently at the top.
Then very slowly exhale through the mouth from the count of 8,
7,
6,
5,
4,
3,
2,
1.
Inhale through the nose while counting to 4.
Hold the breath gently at the top for another count of 4.
And slowly exhale through the mouth from the count of 8.
Pause.
On your next inhale,
Take a full breath in through the nose,
Slowly to the count of 4.
And hold your breath gently at the top for another slow count to 4.
Then very slowly exhale through the mouth from 8,
7,
6,
5,
4,
3,
2,
1.
Pause at the bottom.
Inhale through the nose while counting to 4.
Hold the breath gently at the top for another count of 4.
Slowly exhale through the mouth from the count of 8.
A few more times on your own.
As you breathe in,
Belly rises up,
Counting up.
As you breathe out,
Belly comes down,
Counting down.
Letting the breath guide you through,
Steady and calm.
Pause.
Take one more deep,
Grounding breath.
Now begin to breathe normally in through the nose and out through the nose.
Slow,
Deep breaths will help you fully relax your body.
Counting through the breaths up and down will focus and relax the mind.
You can use your mind to keep you focused,
Your body to direct your attention,
And your emotions to inform your boundaries.
As you bring your awareness back to the sensations in your body,
Feeling through the fingers and toes.
Slowly bringing your attention back to the room,
To where you are.
Keeping your eyes closed,
Gently stretch any part of your body you need to,
Or just stay still if that is more comfortable.
This exercise is a good reset during times of stress and overwhelm.
Begin to open your eyes and come back fully to your space.
Keep a good sense of calm and groundedness.
Continue to hold an attitude of acceptance and compassion for yourself as you move into the next part of your day.
As you get better and better at mindful breathing,
To quiet the mind,
Slow the body,
And soothe emotions,
You will eventually be able to experience a deep,
Peaceful state of relaxation when you need it most.
When you release your thoughts,
Emotions,
Sensations in this space,
You are here.
Thank you.
