Welcome.
I'm glad you're here.
If things feel too much right now,
The mind racing,
The chest tight,
The body buzzing,
You're in the right place.
We're gonna bring it down together.
Find a place,
Position,
Or whatever feels best.
Sitting or laying down,
Eyes open or closed.
Here's what we'll do.
First,
We'll let you land where you are.
Then,
A few sighs to let off the pressure.
Then longer breaths out to slow everything down.
Then a little sound to soften the body.
It's nothing to get right.
Just follow my voice.
And your breath,
It's always yours anytime.
Any point,
You can get back to your own rhythm.
Let's start by feeling what's holding you.
The chair,
The floor,
The bed.
Let it take a little more of your weight.
If your eyes are open,
Let them slowly look around the room.
Finding something steady to rest on.
A wall.
A window.
Corner.
And if they're closed,
Notice the sounds around you.
Something near.
Something far away For now,
You are here,
Right here.
In this room,
Here in this moment with me.
Two breaths in through the nose,
One full breath,
And a little more to top it up,
And then a long,
Slow breath out through the mouth.
So let's do this together.
In through the nose,
Inhale.
A little more now.
And out all the way.
And again,
In through the nose.
Pop it up a little.
And let it all go.
One more time,
In through the nose,
A little more.
And out long and slow.
Just notice the shoulders,
The jaw,
The hands,
Maybe a little softer.
Maybe not yet.
However your body feels,
It's fine.
Now we're going to make the breath out longer than the breath in.
That's the signal your body knows best for slowing down.
So in through the nose for four,
Out through the mouth,
Soft and slow for six.
Like breathing out through a straw.
Now it's going together.
In through the nose.
Two.
Three.
Four.
And out through the mouth.
Two.
Three.
Four.
Five.
Six.
Good.
In through the nose.
Two.
3.
Four.
And out through the mouth.
Two.
Three.
Four.
Five.
Six.
And again in through the nose.
Two.
Three.
Four.
And out through the mouth.
Two.
Three.
Four.
Five.
Six.
In through the nose.
Two.
Three.
Four.
And out through the mouth.
Two.
Three.
Four.
Five.
Six.
Now stop counting.
Just the breath in and the longer breath out.
Let's go.
In through the nose.
And out through the mouth nice and slow.
And into the nose.
And out through the mouth longer than it came in.
And now on your own,
In for four,
Out for six.
I'm right here.
Let's go.
And there we go.
Get back to your breath nice and slow.
And just let your exhale be nice and easy.
You're doing great.
Now on this one,
We're going to add a little sound.
On your next breath out.
Close your lips and let it out as a soft hum.
I want you to feel that vibration in your chest,
In your throat,
In your face.
So take a deep inhale right now.
Little more.
A little more,
And close the mouth with the tongue on the top of the mouth,
And hum it all the way out.
Perfect,
Now let's do it together.
Breathe in.
In through the nose,
Nice and gentle,
Filling yourself up.
Once you get there,
Close the mouth,
Tongue on the top of the mouth,
And hum it all the way out.
Let's go.
And again.
In through the nose… filling yourself up nice and gently.
And now let's hum it out all the way out.
Feel your chest,
Face,
Body vibrating.
Good,
Very good.
And now one more in.
.
.
Slow and gentle,
Feeling yourself up.
And this time,
A long,
Soft hum.
See how far you can go on this.
Now let the breath go.
Let it find its own rhythm.
Without any effort.
And if you like,
You might rest a hand on your chest or on your belly or both.
Feeling the warmth of your hand on yourself.
Comforting,
Warming,
Welcoming.
And now I invite you just noticing how the body feels now.
The chest,
Belly,
Face.
Compared to when we started,
Do you feel anything different?
And if so,
Just know that you're the one that made it happen.
You,
With your own breath.
And whenever things start to speed up again,
A few sighs,
A few long breaths out,
A little hum.
You can come back down anytime.
Now one slow breath in.
And a long,
Easy breath out.
Feeling what's holding you,
The room around you.
Feeling yourself connected to the breath,
To your body,
Here in this moment.
And when you're ready.
Only when you are ready.
You can get back to your day or evening.
However you like.
