This is Jennifer Barba with Connecticut Healing Center.
Find a comfortable position where your body can fully be supported.
You may sit upright with your feet on the floor or lie down and allow the surface beneath you to hold your weight.
Let your hands rest gently.
Soften your gaze or close your eyes.
Before changing your breath,
Simply notice it.
Notice the breath entering your body.
Notice the breath leaving your body.
There is no need to breathe in any special way just yet.
For this moment you are only observing.
Now place one hand over your heart and the other on your abdomen.
Feel the gentle movement beneath your hands.
Take a slow breath in through your nose.
Allowing your abdomen to expand.
Then breathe out softly through your mouth.
Again,
Inhale through your nose.
Feel the breath moving into your chest,
Your ribs,
And your abdomen.
Exhale slowly.
Let your next breath be calm and steady.
Let your breath carry away some of the tension you've been holding.
Beacon breathing in a count for four.
1,
2,
3,
4.
Hold the breath gently for a count of 2.
1,
2.
Now exhale for a count of 6.
6,
5,
4,
3,
2,
1.
Again,
Inhale for 4,
1,
2,
3,
4.
Pause for 2,
1,
2,
And slowly exhale for 6,
6,
5,
4,
3,
2,
1.
Continue at your own comfortable pace.
If your counting feels stressful,
Release the counting and simply allow your exhale to be a little longer than your inhale.
As you breathe in,
Imagine drawing in a feeling of steadiness.
As you breathe out,
Imagine releasing the weight of the day.
Breathe in peace.
Breathe out pressure.
Breathe in patience,
Breathe out urgency.
Breathe in compassion.
Breathe out self-criticism.
Allow each exhale to soften your body.
Let your shoulders move away from your ears,
Release any tightness in your hands,
And let your abdomen soften.
With each breath,
Remind yourself.
I do not have to carry the weight of everything.
I can take this moment one breath at a time.
I'm allowed to pause.
I'm allowed to rest.
Imagine each breath creating a little more space between you and whatever has been weighing on your mind The thoughts may still be there,
But you don't need to solve them right now.
You can let them wait.
Breathing in.
Breathing out.
Receiving.
Releasing.
Take a slow,
Full breath in.
Gently pause at the top.
Then sigh the next breath out through your mouth.
Take another breath in.
Feeling only as much as you are comfortable.
And let the exhale be long,
Slow,
And complete.
Now allow your breathing to return to its natural rhythm.
Notice how your body feels There is no right or wrong way to feel.
Simply notice any small shift.
A little more space.
A little more softness.
Or a little more awareness.
Begin moving your fingers and your toes.
Gently roll your shoulders.
Take your time returning to the room.
When you are ready,
Slowly open your eyes.
Remind yourself.
My breath is always available to me.
I can pause.
I can soften.
I can begin again.
Be well.
This is Jennifer Barba with Connecticut Healing Center.
