Let's begin.
Take a deep breath in and a full breath out.
Take a few moments to come into your body,
Feeling your tall spine,
Relaxing your shoulders down and away from your ears.
Perhaps you close your eyes or have a soft downward gaze.
And for a few cycles of breath,
Just notice how you feel in your body and how your breath moves through it.
Typically when we start to pay attention to the breath,
It starts to change and our breath becomes deeper and our inhales and exhales are lengthened.
Allow this shift to take place and notice how it changes the body.
As we prepare for an extended exhale practice,
We want to pay attention especially to the belly.
Feel now allowing it to relax and notice how it feels open,
Uncontained.
Through this extended exhale practice,
The goal is to exhale longer than we inhale and that will force the belly to deflate and contract in.
So notice the pulling in of the belly as we move through the practice.
Let's take a full breath in and a full breath out.
And we'll begin.
Inhale for 3,
2,
1.
Exhale for 5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 5,
4,
3,
2,
1.
Inhale for 3.
Exhale for 5.
Inhale for 3.
Exhale for 5.
Inhale for 3.
Exhale for 5.
Inhale for 3.
Exhale for 5.
Last time.
Inhale for 3.
Exhale for 5.
Come back to your natural breath.
Perhaps taking a sighing breath to let it go and feel the impact in the body.
Notice the sensations specifically in your belly but throughout the whole body from your head to your toes.
Allow the sensations to fully integrate with a few more moments of stillness.
And then we'll do one more round where we'll increase from 3 and 5 to 4 and 6.
And then one time with 5 and 7.
So take a full breath in and a full breath out.
Inhale for 3,
2,
1.
Exhale for 5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 5,
4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 5,
4,
3,
2,
1.
Exhale for 7,
6,
5,
4,
3,
2,
1.
Come back to your natural breath.
Feel the impact in the body and notice the sensations in your belly and from your head to your toes.
Allow the belly to relax again.
And remember,
You can return to this breath anytime you want to de-stress.
Savor and enjoy the relaxation and be well.
