Join me for this 4-4 breathing practice.
I recommend if you're able to breathe in and out through your nose but if you prefer you can use your mouth.
Find yourself a comfortable position and close your eyes down.
We're going to do some slow,
Steady breathing.
Take a breath in 2,
3,
4 and out 2,
3,
4.
In 2,
3,
4 and out 2,
3,
4.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Now going at your own pace,
Counting slowly in your mind as you breathe in and gently breathe out,
Counting as you let go.
Feel your body relaxing with each breath,
Shoulders softening,
Letting go.
Imagine yourself as if you were a big block of ice,
Solid and held together by tension.
And imagine the sun is shining down upon your surface,
Warming you all over,
With each breath you take in,
Feel the sun's warmth sinking deeper into you,
Reaching every part of the ice.
This brings comfort and warmth and relaxation.
And with each breath out,
Feel the tension starting to release,
The ice beginning to melt,
Droplets of water forming,
Dripping away,
Taking your worries and your stress with them.
Counting your inhale and your exhale,
Absorbing the warmth of the sun,
The sun rays filling you with peace,
Melting away any remaining tension,
Feeling yourself becoming lighter as this solid ice turns into flowing water.
With every breath out,
Allow yourself to melt a little more,
Letting go of the stiffness and embracing the freedom of movement.
The water that was once ice starts to flow and merge with the ground,
And becoming part of the world around you.
Feel yourself growing lighter as the sun continues to warm you.
The boundaries that once defined your icy form are dissolving,
And you are becoming one with everything around you.
Breathing in the warmth and the light,
Feeling connected to everything.
Every breath out,
Letting go,
Fully embracing the change from solid ice to flowing water.
Notice how you're feeling,
Knowing each moment is brand new,
And so are you.
Every day presents a fresh canvas,
Untouched and full of potential,
Offering you opportunities for change and new beginnings.
The past is complete and beyond reach,
Unchangeable yet alive within your mind.
You carry your stories,
Memories,
And sense of self.
But your past doesn't define you.
You always have the power to change and choose something new.
Today you are allowed to begin again.
Reflect on what you want to let go of.
Is it a change of habit?
A change of mindset?
In this moment,
You have the opportunity to start anew.
Allowing your breath to return to its usual pace.
Staying in this state for a few moments,
Feeling lighter,
More connected,
And at peace.
And when you're ready,
Gently opening the eyes,
Carrying this feeling of calm and connection with you throughout your day.
