Thank you for joining me today.
This practice today is designed to help you regulate.
Maybe you had a busy day.
You're feeling quite overwhelmed by everything that you had to do or maybe still have to do today.
So I would like to invite you to pause.
To breathe to take a moment for yourself.
Before you go and do anything else today.
So you can be the best version.
Of yourself.
So take a comfortable position.
And just for the moment.
.
.
You can close your eyes or lower your gaze.
Just start to follow your breath.
Each inhalation and each exhalation.
Without changing it.
Just become fully aware.
Of your breath.
And in a moment together we will take inhalation in through our nose.
And we will bring our hands up And as we exhale,
We'll shake it.
With this song.
So let's do five.
Inhale deeply.
In here.
Just shake anything that do not want to.
Do not want to hold on to anymore.
Let it all go.
Whatever feels right.
Don't worry,
No one is watching.
And to more inhale.
And more more inhale.
And as you finish just take a moment of stillness.
You gotta bring your attention to your breath.
And now we're going to do a variation of a butterfly hug.
So place your opposite hand.
On your arms,
On your shoulders Whatever feels comfortable for you and nurturing.
And whenever you're ready,
Just.
.
.
Very slowly and gently start to move your hands up and down And as you're doing this.
Connect with your breath.
Maybe you inhale when your hands go up.
Exhale and your hands go down.
Do it on your own page Notice how it feels to connect to your body And just take 3 more at your own pace.
And when you finish,
Let your hands rest.
On your legs.
Again take a moment to pause Notice how your body is now.
And we're going to now move to some.
.
.
Breathing exercises.
First of all I'd like you to bring into your mind a balloon.
Just notice the shape of your balloon.
Notice the color of the balloon.
Notice if a balloon is baked or small.
And now I want you to think as you inhale.
Through your nose.
And flailing the balloon So your ribs expand,
Your belly expand and exhale.
You letting go of the balloon.
Again inhale.
And exhale.
Inhale.
And exhale.
You and exhale And exhale.
And one more.
Amen.
You You can remove your hands.
Again just take a moment to pause.
Go back to your normal breathing pattern.
And we're going to finish this practice with Extended exhalation.
So we roll.
We're taking breaths in through our nose.
And as we exhale slowly.
For all of them now.
Making a pinhole out of our lips.
Or like you would blow out candles.
Inhale two.
Three four exhale two three four five six inhale two three four exhale two three four five six inhale two or Exhale,
Two.
Three four five Inhale.
Exhale.
Inhale.
And exhale.
Inhale.
And exhale Inhale.
And exhale.
And one more email And exhale.
And you can just release this technique.
Go back to your normal breath.
And before we finish.
Take a moment again to pose.
To notice how you're feeling right now.
And no matter what happen to you today I would like you to take a moment and think about one moment.
You are grateful for.
Maybe it is this moment that you had the chance to pause.
Maybe that was the first sip of your coffee.
Maybe a smile.
From the loved one.
Just bring that moment into your mind's eye.
And I hope you feel like smiling now.
Thank you so much for taking the time to practice with me today.
I hope this practice made you feel more regulated.
And you can go and finish what you have to do today with a little bit more energy.
And talk.
Thank you.
