Hello,
Hello,
Hello.
So we're back with another slightly shorter breath practice just to encourage us to take those few moments in the day to take a beat,
Take a bit of rest,
But really just to kind of let go of anything that we might be kind of holding onto or gripping onto,
Whether that is physically or emotionally or energetically.
So I'm practicing outside.
It's a nice day here today.
I'm hoping you might be able to hear some of the kind of birds and wind chimes and things in the background.
Um,
But yes,
It might be nice for you to go out into your garden or to find a comfortable seat.
It could be done lying down,
But if you are able to sitting in a chair that's comfy might be really good for this practice just to give us some space to breathe.
So it's nice and simple.
All we're going to do is focus on that extended exhale and lengthening the exhale is just a really nice signal to the body that we can relax,
That we are safe,
That we are well,
So it's really nice and regulating for the nervous system.
So I'm going to suggest that we count in for a count,
Or breathe in,
Apologies,
For a count of five and then breathe out for a count of seven.
If that doesn't work for you,
If you need to take slightly shorter breaths in and out,
That's fine.
The same principle will apply.
Just try and keep the exhale a little bit longer.
So when you're ready,
Closing your eyes if it's comfortable to do so,
If not then just keeping your gaze nice and soft,
Maybe on something straight ahead.
Just come back to your breath.
Notice the quality of the breath today.
Notice if it is fast,
If it's steady,
If it's up in the chest or it's in the belly.
Good.
We might start to make that inhale a little bit deeper.
As we exhale,
Soften through the body.
And then when you're ready,
We're going to inhale in for 1,
2,
3,
4,
5.
Hold at the top for a beat.
And then when you're ready,
Exhale out for 1,
2,
3,
4,
5,
6,
7.
Hold for a beat.
Inhaling in 1,
2,
3,
4,
5.
Hold for a beat.
And then exhale Exhale out.
1,
2,
3,
4,
5,
6,
7.
Noticing that moment before we draw our breath in again.
And then when you're ready,
Inhaling in.
1,
2,
3,
4,
5.
Pause.
Exhale.
1,
2,
3,
4,
5,
6,
7.
Pause.
Inhale in 1,
2,
3,
4,
5.
Exhale 1,
2,
3,
4,
5,
6,
7.
Inhaling in 1,
2,
3,
4,
5.
Exhaling out,
1,
2,
3,
4,
5,
6,
7.
Inhaling in 1 2 3 4 5 6 and then exhaling out.
1,
2,
3,
4,
5,
6,
7.
I'm going to count with you one more time.
Inhale in.
1,
2,
3,
4,
5,
Exhale out.
1,
2,
3,
4,
5,
6,
7.
I'm going to go nice and quiet but you can keep that breath going.
Keep counting in your head if you want to change the numbers,
The duration,
You're very welcome to.
There's nothing to get right here.
Just find that nice comfortable breath for another minute or so.
When you're ready,
We'll start to let go of that count.
Just coming back to your nice steady breath.
Nothing to force here.
Not kind of chasing the breath,
Just allowing it to find you.
And we might take one hand to the heart,
One hand to the belly,
Just feel the breath in the body here.
Feel that expansion on the inhale.
At softening on the exhale.
Notice anywhere we are holding or gripping or tensing.
Can we let everything go?
As you exhale,
Releasing the jaw,
The shoulders.
And just take a moment to notice how you feel.
You know,
Was that breath practice really easy?
Was it quite challenging?
And what happened in the mind when we had those pauses after the exhale?
Did the mind go quiet or did it suddenly get quite busy?
Again,
No right or wrong,
Just notice,
Observe.
And then when you're ready,
We will take a final inhale in together.
And then exhale out to close.
Which just leaves me to wish you a lovely rest of your day.
