Welcome.
I'm Lisa,
And I'll be your guide today in this grounding breath practice.
Thank you so much for joining me.
Before we get started,
Find a place where you can comfortably close your eyes.
You can be in any comfortable seat,
Or you can be lying down.
You can be in your bed,
On your yoga mat,
On a chair,
Or a couch.
Just try to find a place where you can be comfortable and where you can minimize any distractions.
Take a few moments.
Settle into whatever seat you've chosen.
Soften or close your eyes.
Relax your jaw.
And take these first few moments,
Once you settle,
Maybe finding some wiggles,
Some fidgets.
Take your time.
That's the beauty of the online practice,
Is that you can really tailor these practices to you and your needs.
So when you feel ready,
Start to bring some gentle awareness to your body.
Taking a moment just to notice how your body feels and what you brought in with you,
How you arrived into this practice today,
Without trying to change anything.
Just observing.
Start to feel all the points of contact that you're making with your feet or your hands.
Notice if you're holding any excess tension.
Try to use your exhale to soften just a little bit more.
And we'll begin with a few rounds of a cleansing breath.
So inhale deeply through your nose.
Exhale through your mouth.
Good.
Inhale.
And open your mouth.
Sigh it out.
Continue with this breath.
As you inhale,
Just observe that expansive quality.
And as you exhale,
Observe a grounding quality.
Taking as many of these breaths as you need.
Without any rush,
Without any force or strain.
And if you need to pause the recording,
If you want to add a few more rounds of the cleansing breath,
You're welcome to do that.
If you're ready to move on,
Try to start to breathe in through your nose and out through your nose.
Good.
Inhale through your nose.
A couple more like that.
Create a little rhythm for yourself.
Just following the pattern of your breath.
And as you feel ready,
We'll start to transition to our box breathing.
So together,
Let's take a big breath in.
And a full breath out.
Pause at the very bottom of your exhale,
Holding the breath out for just a moment.
And then we'll inhale for 4,
3,
2,
1.
Hold your breath for 4,
3,
2,
1.
Exhale for 3,
2,
1.
Hold on empty for 3,
2,
1.
Inhale for 3,
2,
1.
Hold for 3,
2,
1.
Exhale for 3,
2,
1.
Hold for 3,
2,
1.
Inhale for 3,
2,
1.
Hold for 3,
2,
1.
Exhale for 3,
2,
1.
Hold out for 3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 3,
2,
1.
Hold for 3,
2,
1.
Inhale.
Hold.
Exhale.
Inhale.
Hold.
Exhale.
Inhale.
Hold.
Exhale.
Good.
Inhale deeply through your nose.
Just a slight pause at the top and exhale through your mouth.
If your eyes are closed,
Just keep them closed for a few more moments as you steady your breath out.
Finding your natural rhythm again.
And take a moment just to silently thank yourself for taking this time just for you.
And maybe giving yourself a moment here for any final intentional or mindful thought.
Anything that feels meaningful for you.
I like to end all my practices that way.
And if that doesn't resonate with you,
That's totally fine.
And from wherever you are,
Just start to wiggle out a little bit.
Maybe your fingers and toes.
Maybe taking a big stretch.
Maybe rolling your shoulders.
And if your eyes are closed,
Just start to open your eyes when you feel ready.
Return to your day.
Hopefully feeling grounded and refreshed.
And this practice can be tailored as I mentioned or adapted as needed.
Maybe trying to extend the counts or trying to practice for a little bit longer if that speaks to you.
Thank you so much for practicing with me.
I really appreciate your time and your effort.
And until we can practice together again,
I hope you have an amazing rest of your day.
