Take a breath in,
Filling up,
And then let it go,
Relaxing your body.
You're going to be okay.
Everything is going to be just fine.
Close your eyes,
And just for a minute,
Let go of whatever is going on.
Take another breath in,
Filling up,
And letting go.
And another breath in,
Filling up,
And letting go.
And one more breath,
Filling all the way up,
Holding briefly at the top.
And relaxing,
Letting go,
Allowing your body to settle.
Allow your mind to settle,
To let go of the swirl of thoughts,
And come back to your body.
Give yourself a moment to just be in the present moment,
Without whatever's going on.
Just you and your breath.
So we're going to take five more breaths,
Progressively longer,
With a 10 to 15 second hold at the final fifth breath.
So begin to take a breath in through your nose,
Filling all the way up,
And let it go,
Relaxing.
And breathing in,
Even fuller this time,
Filling all the way up,
And then letting go and relaxing again.
Now breathing in for three,
Even deeper,
Slower and longer,
Filling all the way up,
And then let it go and relax your body more.
Two more,
Breathing in,
Full breath,
Filling all the way up,
And letting go,
Relaxing.
Now take another breath in,
And fill all the way up.
Let it be the biggest breath you've taken all day,
And hold it at the top here.
Pausing,
Even breathing,
Feeling your body,
Dropping your shoulders,
And let it go,
And just relax your body,
And feel the cascade of warm,
Fuzzy chemicals moving through your body now,
Relaxing you,
And nurturing you.
We're now going to do a little bit of box breathing before closing the practice.
So go ahead and breathe in for one,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
And exhale,
Two,
Three,
Four,
Holding at the bottom,
Two,
Three,
Four,
And inhale,
Two,
Three,
Four,
Holding,
Two,
Three,
Four,
And exhale,
Two,
Three,
Four,
And holding,
Two,
Three,
Four,
Breathing in,
Two,
Four,
And holding,
Two,
Three,
Four,
And exhale,
Two,
Three,
Four,
And holding,
Two,
Three,
Four,
Breathing in,
Two,
Three,
Four,
And holding,
Two,
Three,
Four,
Letting go,
Two,
Three,
Four,
And holding,
Two,
Three,
Four,
Breathing in,
Two,
Three,
Four,
And now letting go,
Just allowing your breath to return to its natural rhythm,
Bringing your awareness to your body if your mind has wandered,
Noticing any shifts,
Just noticing the positive feelings that you might have gotten from this practice helps to anchor into your nervous system that sense of safety that you can shift your state.
Thanks for joining me and I hope you feel better today.
Namaste.
