Take a second to get comfortable.
You don't have to clear your mind.
You don't have to do this right.
Just breathe with me.
Inhale through your nose for 4,
1,
2,
3,
4,
Hold it for 7,
1,
2,
3,
4,
5,
Dicks.
7.
Now exhale slowly through your mouth for 8.
Mm.
Bye bye.
Five,
Four,
Three,
Two,
One.
Again,
In for four,
Three,
Two,
One.
Hold for seven,
Six,
Five,
Four,
Three,
Two,
One.
2,
1,
Out for 8,
7,
6,
5 4 3 2 1 Let your body realize it is safe to unclench.
To unwind.
Notice your shoulders,
Your jaw.
Your chest.
Notice the way your breath slowly changes the atmosphere inside you.
One more together.
Inhale for 4,
3,
2,
1.
Hold for 7,
6,
Five,
Four,
Three,
Two,
One.
And just stay here for a moment.
Not fixing.
Not rushing.
Not bracing for what's next.
Just simply breathing.
And when you're ready.
.
.
Gently return to the room.
Thank you for taking this moment for yourself and thank you for meditating with me.
Namaste.
