Hello and welcome back.
I hope you're doing good.
So today I'm back to share with you and help you with a very simple yet effective practice.
How to cope and manage anxiety with body relaxation and mindful breathing.
So let's begin.
Sit very comfortably on a comfortable place.
Just make sure there isn't any distraction around you.
Keep your spine straight and tall.
Shoulders are back.
Rest your hands gently on your lap,
Your palms facing up.
You may close your eyes.
Softly close your eyes.
Relax your tongue on the you're not clenching your teeth.
Bring your attention to your body.
From head to toe scan through your body.
Allow your body to relax.
Be aware of any sensation that you experience within you.
Be aware of them.
Bring your attention to your breath.
Notice the rhythm of your breath.
As we watch our breath,
We learn to stay in the present moment.
And we experience inner joy and peace by being in a present moment.
So I encourage you to watch your breath and stay present.
So today at this practice,
We will inhale at the count of four.
You will inhale through your nose at the count of four and then you will exhale from your mouth at the count of four.
So I'm going to show you the first one.
Inhale.
One,
Two,
Three,
Four.
Exhale.
So something like that.
We'll inhale through the nose at the count of four.
Exhale from your mouth with the ha sound at the count of four.
So let's begin.
As we sit comfortably,
Staying present,
First breathe out.
Now take a deep breath.
One,
Two,
Three,
Four.
Breathe out.
One,
Two,
Three,
Four.
Inhale.
One,
Two,
Three,
Four.
Breathe out.
One,
Two,
Three,
Four.
Inhale.
One,
Two,
Three,
Four.
Exhale.
One,
Two,
Three,
Four.
Inhale.
One,
Two,
Three,
Four.
Exhale.
One,
Two,
Three,
Four.
Be aware of sensation.
Be aware of shift.
With the help of breath,
We stay aware,
We stay present.
As your body begins to relax,
You may notice stress melting away.
Gently roll your shoulders up and down using your shoulder muscles.
Inhale.
Now roll your shoulders back and forth very gently.
Relax.
Relax your fingers.
Soften your palms.
Relax your chest,
Your abdominal muscles.
Soften your spine.
Soften your back.
Relax your hips and pelvic floor.
Your legs and toes.
Relax your whole body from head to toe.
Take a deep breath through your nose.
One,
Two,
Three,
Four.
Breathe out.
Take a deep breath.
One,
Two,
Three,
Four.
Breathe out.
Take a deep breath.
One,
Two,
Three,
Four.
Breathe out.
Relax.
As you watch your body,
Just repeat in your head,
Repeat in your mind with me,
My body is safe right now.
My body is healing right now.
My mind is healing right now.
I am healthy.
I believe in myself.
I believe in my breath.
I am peace.
I am enough.
Take a deep breath.
One,
Two,
Three,
Four.
Breathe out.
Four,
Three,
Two,
One.
Inhale.
One,
Two,
Three,
Four.
Exhale.
Four,
Three,
Two,
And one.
Hope this helps you today.
Take care of yourself.
Practice this often.
Believe in yourself.
Stay happy.
Stay healthy,
My friend.
Take care.
