Welcome into the space.
Give yourself a moment of gratitude for putting these moments aside just for yourself.
Here,
Bea will guide you through 10 breaths to calm,
A short pause in your day to help regulate your nervous system.
First,
I will explain how it works,
And then I will guide you through.
Go ahead and find yourself in a comfortable position.
Look around and make sure that you're safe.
You can even repeat back to yourself,
I am safe.
And when you're ready,
Go ahead and close your eyes or take a nice heavy lid.
I'm going to be guiding you through 10 breaths.
Inhale,
Hold,
And exhale.
With each inhale,
We're gonna be breathing in through our nose,
Trying to breathe in and downward so the air goes into our diaphragm.
And on each exhale,
We're going to be releasing slowly out through the mouth.
The longer we extend each exhale,
The quicker our nervous system will regulate.
Once you've found your comfortable position and you know you're safe,
Come with me for your first inhale.
Breathing in for 10.
Exhale for 10.
Breathing in for nine.
Breathing out for nine.
Breathing in for eight.
Feel the air move through your body.
Exhale,
Slowly let it go.
Inhaling up,
Feeling the air fill your lungs.
Exhaling out.
Breathing in,
The biggest one you've taken so far.
Feel it move through you.
When you're ready,
Slowly exhaling through your mouth.
Breathing in.
Exhaling slowly,
Feel it leave between your lips.
Staying with my counter,
Letting it go.
Breathing in.
Exhale,
Taking with it anything that no longer serves you.
Inhale long and deep through your nose.
Exhale out through your mouth.
Breathing in.
Three more,
Breathing in.
Nice full breath.
Hold for a moment.
Exhale out through your mouth.
Nice big inhale,
Breathing in and down.
Feeling your diaphragm expand.
Exhale slowly through your mouth.
Coming back to the sound of my voice for this last breath.
The biggest one you've taken all day.
Breathing in and down through your nose.
Hold for a moment.
Feel your body expanded with the new breath.
And slowly exhale through your mouth,
Taking your time.
Returning now to the natural rhythm of your breath.
Offering yourself kindness as you move forward in your day.
Knowing that these minutes you took for yourself today will have a positive impact on you and those around you as you move forward.
Namaste.
