Welcome,
I'm Jocelyn.
Take a breath with me for this mini breath break within your day.
This is the physiological sigh breath break.
We're simply going to do nine rounds of the physiological sigh,
And then take a body scan.
This is a way for you to be present,
To get a sense of where you're at in the middle of the day,
Beginning of the day,
End of the day.
A physiological sigh is simply two gentle sips in of air through the nose,
And then opening the mouth and sighing out.
It sounds like this.
Before we begin with the nine rounds of physiological sighs,
I invite you to close down your eyes and to bring your awareness inward,
To allow your awareness to take up space in your body,
Noticing your breath as it is right now in this present moment,
Allowing your awareness to follow the breath with each inhale and exhale as they're burst in the moment within your body.
We're not holding judgment here.
Your body is breathing the way it needs to breathe in this moment.
You might notice that your breath is shallow or deep.
You might notice the temperature of air as you breathe in and out,
Or you might notice that your breath gets stuck in a certain part of your body and feels like it hits a wall and then turns right back around.
Just allow your awareness to be here with your breath just as it is before we begin.
And know that as your awareness is on your breath,
Your breath will naturally deepen and slow down.
And we're going to begin with nine rounds of physiological sighs.
Again,
It's two gentle sips in through the nose,
Opening the mouth and sighing out.
You can breathe along with me or in your own pace and time.
It's just beautiful to have a partner in breathing once in a while.
Let's begin.
That's three.
That's six.
And last one.
And releasing the physiological sigh,
Allowing your awareness to go back inward to your own natural breath.
And noticing again for yourself what your breath feels like now.
Temperature,
A breath's path in your body,
Taking note for yourself if anything has changed.
We're simply going to allow our awareness to move from the top of our heads all the way down to the bottoms of our feet,
Scanning for any sensations,
Physical sensations,
Energetic sensations or emotional sensations.
Starting at the top of the head,
Going down the back of the head,
The back of the neck,
Upper spine,
Shoulder blades,
Shoulders,
All the way down both arms to the palms of the hands and the tips of the fingers.
Bringing your awareness back up to the mid spine,
The ribs,
The lower spine,
The lumbar spine,
The belly,
The tailbone,
Pelvis,
Both hips.
And your awareness moving down both legs all the way to the bottoms of the feet and the tips of the toes.
Taking one breath together,
Inhaling through the nose,
Opening your mouth and sighing out and bringing sound if it feels right.
Allowing your eyes to open,
Bringing your environment around you into focus.
I hope you have a beautiful rest of your day,
My friends.
My name is Jocelyn Bates.
If you don't follow me here on Insight Timer,
Please do.
I have a ton of tracks on yoga nidras,
Guided visualizations,
Inspirations.
I have courses in EFT,
Creative writing,
Automatic writing,
Grief and intention setting.
I'm so grateful you joined me today.
Thank you so much.
Namaste.
