Welcome to today's grounding breathwork practice.
This is a space to steady yourself,
To settle and root back into the present moment.
Let this be a quiet invitation to come home to your body and your breath.
I invite you to find a comfortable seat.
Let your spine rise tall and effortless,
Your shoulders melt away from your ears,
And let your hands rest gently on your knees with your palms facing down for an added grounding benefit.
Begin to tune your awareness inwards.
Check in with your inner landscape.
How is your body doing?
Do you have any places of discomfort,
Any feelings of stress,
Anxiety,
Joy?
How are you arriving here today in your body,
Mind,
And breath?
There's no need to judge or shift.
Just take notice of what's happening inside of you right now.
Now gently bring your attention to the breath.
Notice the natural rhythm,
Whether you're breathing fast or slow,
Shallow or deep,
Just noticing.
Let it move as it is,
The gentle rise and fall of your belly and chest.
When you're ready,
Begin to deepen the breath.
We'll ease into a two-to-one breathing pattern,
Extending the exhale to calm the nervous system.
We'll begin with a count of three to inhale and six to exhale.
Inhaling for one,
Two,
Three.
Exhaling for one,
Two,
Three,
Four,
Five,
Six.
And again.
Inhaling for one,
Two,
Three.
Exhaling for one,
Two,
Three,
Four,
Five,
Six.
And again.
Inhaling for one,
Two,
Three.
Exhaling for one,
Two,
Three,
Four,
Five,
Six.
And final time.
Inhaling for one,
Two,
Three.
Exhale for one,
Two,
Three,
Four,
Five,
Six.
And now we'll gently increase that count.
Inhaling for four,
Exhaling for eight.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Continuing this at your own pace,
Letting the breath stretch long and fluid.
Letting the body soften with every exhale.
After your next exhale,
Gently return to your natural rhythm of breathing.
Notice the spaciousness that you've created in your mind.
And feel the steadiness beginning to settle into your body.
We'll now move into square breath or box breathing.
This is a simple stabilizing pattern to anchor your mind and body.
We will inhale for four,
Hold for four,
Exhale for four,
And hold for four.
Let's begin together.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Continue this with your own breath and your own timing for a few more rounds.
Inviting this breath to create a circle of calm surrounding you in your space.
Keeping yourself steady and soft.
If your mind begins to wander,
Bring your awareness back to your breath.
Letting it guide your attention.
At the end of your final exhale hold,
You can let go of this breathing pattern.
Let the breath be easy as you rest in this grounded space.
Call forward an image from the natural world that brings you peace.
It might be a mountain,
A forest,
The ocean,
Or a single tree.
Let that image rise in your mind's eye,
Feeling its energy anchoring you.
Let it become a touchstone,
A reminder of calm,
Stability,
And connection.
Hold that image in your mind's eye for just a moment longer.
And know that you can return to it any time you need grounding.
As we close this practice,
I invite you to revisit it daily over the next few days.
Allow the grounding benefits to take root and to move with you beyond the breath,
And support you wherever life takes you.
Thank you for sharing this moment with me.
