Take a moment to find a comfortable position.
You might choose to sit tall on a cushion or chair.
Or you might allow yourself to lie down if that feels more supportive today.
Let the shoulders soften.
The jaw release.
The tongue relax away from the roof of the mouth.
Feel the spine lengthen upwards if seated.
Or if lying down,
Feel the whole back body melt into the ground.
Take a deep breath in.
And with an open mouth exhale,
Let it all go.
Bring awareness to your breath.
Without trying to change it yet.
Just noticing the natural rhythm.
How the inhale arrives.
How the exhale leaves.
Let the day soften around you.
And let the body begin to unclench.
You're creating space simply by noticing.
In moments of challenge,
The breath is often the first thing we hold.
The body tightens.
The inhale becomes shallow and the exhale disappears.
So today,
Let's practice breathing in a way that signals safety to the body.
Steady inhales.
Slow,
Complete exhales.
Feel the breath broadening your capacity from the inside.
To the outside.
Begin to lengthen your exhale.
Making it a little longer than your inhale.
Maybe inhaling for a count of four.
And exhaling for a count of six.
Inhale one.
Too.
3.
.
.
4.
.
.
Exhale,
One,
Two.
3,
4,
5,
6 If counting isn't supportive,
Simply feel the exhale stretch out like a soft ribbon of air.
Each long exhale tells the nervous system you are safe.
You can soften.
You can stay.
Bring to mind a small challenge from your day or week.
Nothing overwhelming.
Just something that felt sticky or tense.
Notice how your body reacts as you recall it,
Where it tightens,
Where it holds.
Now breathe right into that place.
Slow inhale.
Longer exhale.
Keep letting the breath flow into that space.
You're teaching the body how to stay open in moments that normally make it contract.
If your mind begins to wander or the body tightens,
That's okay.
Just notice it.
And then come back to the breath.
Inhale,
Gently expanding.
Exhale slowly releasing.
With every exhale.
Feel the edges of the challenge soften.
Not disappearing.
Just becoming more manageable.
Place one hand on the chest,
The belly or anywhere that feels comforting to you in this moment.
Let the breath move underneath your hand.
Lifting on the inhale.
Set laying on the exhale.
Feel the steadiness inside you.
The part of you that remains calm even when life becomes loud.
The steadiness is always here.
The breath simply brings you back to it.
Take a slow,
Deep breath in.
And a long open mouth exhale.
Begin to sense the air around you again.
The sounds in the room.
The feeling of fabric on your skin.
Invite small movements into the fingers.
The toes.
The shoulders.
And when you feel ready,
Let your eyes gently open or lift.
Carry this breath with you today and beyond as a companion.
A grounding force.
And acquired resilience that lives inside you.
