Let's find a comfortable position.
Lie down if you can or seated with your spine softly tall.
Allowing your hands to rest open in your lap or on your belly.
And closing your eyes if you feel safe.
Let's take one natural breath here.
Nothing to change yet.
Just arriving.
And I want you to know something before we begin.
You don't have to earn this.
You don't have to be calm enough or still enough or ready enough,
You just have to be here.
And you already are.
We're going to practice a breath.
Breath pattern called 4462.
We'll breathe in for four counts,
Hold for four at the top.
And exhale slowly for a count of six.
And then pause for two breaths or two counts before the next inhale.
The longer exhale is where your nervous system begins to soften.
That's where the relief lives.
If you're ready,
Let's begin.
Placing one hand on your belly.
As you breathe in.
Let that hand rise first.
Before your chest does.
Breathe into the belly,
Then the ribs.
And then gently into the chest.
Inhaling 2.
.
.
3.
.
.
4 Hold 2,
3,
4.
Exhale,
Two.
3,
5.
.
.
Six.
Now pause.
Let's go again.
Inhale,
Two,
Three.
For whole.
Two,
Three.
4.
Exhale 2,
3,
4.
Bye.
Sick.
Bye.
And again,
Letting the inhale be easy,
Not forced,
Not grasped.
Allowing the exhale to be a release,
Not a push.
As you are ready,
Inhale.
Too.
3.
.
.
4.
.
.
Home.
Two,
Three,
Four.
Exhaling.
.
.
Two,
Three,
Four.
Five,
Six,
Pause.
And let go.
One more round.
This time.
Let's play around and see.
If maybe we can relax our jaw.
Dropping your tongue from the roof of your mouth on your exhale.
Here we go.
Inhale.
Two,
Three,
Four.
Home.
Two,
Three,
Four.
Exhaling,
Releasing that tongue too.
Five,
Six,
And pause.
Now letting your breath return to its own natural rhythm.
Letting go of control.
And just breathe.
Notice how the body feels now compared to when we began.
Stay here as long as you like.
There's nowhere you need to be.
Whenever you are ready.
Gently.
Wiggling your fingers.
Feeling the weight of your body.
And taking one more full breath.
Letting it go slowly.
Opening your eyes if they were closed.
Continue to carry this softness with you.
