Welcome.
This short practice focuses on harnessing the breath for improved emotional regulation.
So when you feel ready,
Find your way to a comfortable seat or lie down.
Take a moment to allow your body to settle.
Rest your hands gently,
And if it feels comfortable,
Close your eyes.
Before we begin,
Take a moment to check in with yourself and just notice how your body feels.
Become aware of any emotions that are present.
There's no need to change anything.
Simply observe.
Now shift your awareness to your breath.
Notice its natural rhythm without trying to control it.
Feel the gentle rise of the inhale and the soft release of the exhale.
When emotions feel overwhelming,
Focusing on the exhale can bring steadiness and a sense of release.
So begin by allowing your breath to lengthen naturally.
Emphasize a slow,
Steady exhale.
If it feels comfortable,
You might choose to breathe in for a count of four and to exhale for a count of six.
There's no force,
Just a gentle,
Gradual lengthening of the breath out.
As you breathe,
Imagine tension leaving your body with each exhale,
Leaving you settled into a place of calm.
Now let's begin to refine the breath slightly,
Just to support that emotional steadiness.
We'll use a subtle breath ratio,
An inhale,
A pause,
An exhale,
And a pause.
The pause is a light,
Just enough to create a sense of ease and control,
But without strain.
So if it's comfortable,
You could try this.
Inhaling for four when you're ready,
Pausing for one,
Exhaling for six,
And then pausing for two.
This breath pattern mirrors the natural rhythm of a calm state,
Helping to regulate emotions without overstimulating the system.
If the counts don't feel right for you,
Adjust as needed,
Always keeping the exhale slightly longer than the inhale.
When you've completed your next exhale,
Just letting go of the counting and just taking a moment to observe how you feel.
If you're holding on to stress or agitation,
Let's take a few sighing breaths to encourage release.
So when you feel ready,
Take a deep,
Unforced inhale,
And then exhale through the mouth with a soft sigh.
Repeat this twice more,
Each time feeling your shoulders drop,
Your belly soften,
And any remaining tension melt away.
Now,
Let go of any breath control and simply notice your natural breath.
Observe how you feel in this moment,
And remember that the breath is always available to you as a tool.
Simply lengthen the exhale to ground,
Add gentle pauses to steady,
Or sigh it out when you need to let go.
So just taking a moment,
Taking one more easy inhale,
And exhaling fully.
When you feel ready,
Gently open your eyes and carry this sense of balance into the rest of your day.
Thank you for practicing with me.
