My name is Jenny and this is an 8 minute breath work for a little calm,
A little stress reduction and for just taking a moment for you.
Thank you so much for being here.
Just closing your eyes,
Let's go.
Allowing the shoulders to soften,
Allowing the jaw to gently relax,
Allowing the muscles of your face to get softer.
Just start by noticing what sensation is here.
When we get stressed it is so easy to let our mind start to spin little stories and try and control or escape how we're feeling.
Whereas one of the most calming things we can do for the nervous system is just to let what is here,
Just be here and settle for a moment.
So notice your body,
Notice your breath.
Everything is okay,
This is just sensation.
Take a gentle but full breath in.
Hold your breath.
Keep the shoulders relaxed,
Top it up with a sniff.
And let water pouring out,
Let it go with a sigh.
And again breath in,
Fill the belly,
Fill your ribs,
Fill your chest and hold.
Top it up with a sniff.
Notice the sensation,
Hold it if you can for three,
Two,
And let it all go.
Slowly sigh out,
Body relaxes.
And then one last breath in,
Filling your torso,
Ribs,
Hold at the top.
Top it up with a sniff,
Use the ribs.
If you can,
Holding for five,
What is the sensation for?
It is just sensation,
Three,
Two,
And let it go.
Relax.
Come back to an easy breath,
Just being with your breath.
Let your breath flow like water,
It is light as you can today,
No stress.
It is gentle and it's fluid.
Now we're going to count our breath.
You choose the pace,
Meet yourself where you are today.
When you breathe in,
It's through the nose for four,
Three,
Two.
When you breathe out,
Either through pursed lips or the nose,
It's for eight,
Seven,
Six,
Three,
Two.
Find your pace,
In lightly for four.
Out like water trickling out for eight.
Light and as slow as you can today.
If the challenge is there,
This is just sensation.
Or a little slower,
Can I lean and relax into the sensation more.
It's just carbon dioxide.
Out for eight,
Nothing to worry about other than counting my breath.
Keep.
This time we hold for seven,
Six,
Five.
I am safe,
I am calm.
For two,
One,
And let it all go.
Easy relaxed breath.
And last one,
Take a breath in through the nose.
Top it off with a sniff.
And hold if possible for ten,
Nine,
Eight.
I am present,
I can do hard things.
Five,
Four,
Three,
Two.
And then I let go.
The last few moments,
Just you.
Just your breath.
In your body.
If there's anything your brain needs to hear,
Tell it to your brain now.
I am calm.
I am safe.
I am steady.
I have got this.
And keep coming back to your breath,
Your intention,
Or just noticing your body any time.
You have got this.
Thank you so much for being here.
You have got this.
