Welcome.
This short practice will guide you through some breath work to calm the nervous system and to release stress.
Find a comfortable seated position or lie down if you prefer.
Let your hands rest gently on your lap or belly and if it feels right today,
Close your eyes.
Take a moment to notice your natural breath.
There's no need to change anything yet,
Just observe.
And feel the movement of your inhale and exhale,
The gentle rise and fall in your body.
Now,
Let's introduce a simple breath pattern to bring ease and a sense of steadiness.
When you feel ready,
Inhale slowly through your nose for a count of four.
Hold for a moment and then exhale smoothly through your nose for a count of six if this is comfortable.
Let's continue.
Inhale deeply.
One,
Two,
Three,
Four.
Hold and then exhale fully.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
Six.
Feel each breath as if it's a wave gently carrying away tension.
If your mind wanders,
Gently bring your attention back to the steady rhythm of your breath,
Each exhale inviting a little more relaxation.
When you feel ready,
Return to a natural,
Easy breath.
Notice any changes in the way you feel,
Perhaps a sense of lightness,
Ease,
Or maybe stillness.
When you feel ready,
Slowly open the eyes and carry this sense of calm with you as you move through the rest of your day.
Thank you for practicing with me.
