Today's meditation is about letting go and we'll do that through three rounds of breathing exercises.
Breathing is a very powerful way to build your resilience.
With every round,
We'll gently increase and deepen the length of your breath cycles,
Allowing you to be fully present with the moment,
Letting go of all thoughts and surrender deeply into your body and the experience.
As with any practice,
Mind your own limits and stop if it doesn't feel right for you today.
Let's start by getting comfortable in our position.
Breathing in,
Drawing the shoulders towards the ears,
Exhaling completely,
Letting the shoulders drop down heavy.
Continue a couple of shoulder rolls and gentle movements until you feel your body releasing tension,
Finding your way back into stillness,
Either sitting upright or lying down.
From here,
Begin by taking in some deep,
Comfortable breaths.
With every inhale,
Allow the breath to go deeper into the belly,
Softening and expanding the belly with each inhale.
Let's start with round one of today's breathing cycles.
We'll start by breathing in on a count of four,
Take a pause and exhale on a count of six.
A full round is considered one inhale and one exhale.
In total,
We'll do 10 rounds.
Wherever you are in your breath right now,
Exhale completely,
Every last drop out,
Out,
Out.
And let's inhale for the first round.
Inhale for four,
Three,
Two,
One.
Pause.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Pause.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Pause.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Pause.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Pause.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Pause.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Pause.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Pause.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Pause.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Pause.
Exhale six,
Five,
Four,
Three,
Two,
One.
Now continue your regular breathing.
Simply notice any changes or sensations in the body.
Be present.
Let's continue with round two.
We'll start by breathing in on a count of six,
Take a pause,
And exhale on a count of eight.
In total,
We'll do eight rounds.
Wherever you are in your breath right now,
Exhale completely every last drop out,
And then inhale six,
Five,
Four,
Three,
Two,
One.
Pause.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale six,
Five,
Four,
Three,
Two,
One.
Pause.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale six,
Five,
Four,
Three,
Two,
One.
Pause.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale six,
Five,
Four,
Three,
Two,
One.
Pause.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale six,
Five,
Four,
Three,
Two,
One.
Pause.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale six,
Five,
Four,
Three,
Two,
One.
Pause.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale six,
Five,
Four,
Three,
Two,
One.
Pause.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale six,
Five,
Four,
Three,
Two,
One.
Pause.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Let go of this breathing pattern and allow yourself to breathe as it feels comfortable for you.
Noticing any subtle sensations such as tingling,
Throbbing,
Heat,
Cold,
Or an elevated heart rate,
Be present in this moment.
We'll finish with a final round breathing in on a count of eight.
Take a pause and exhale on a count of ten.
In total,
We'll do six rounds.
Remember,
If it's too much,
You can always pause and join in on the next round.
Wherever you are in your breath right now,
Exhale completely,
Every last drop out,
And then inhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Pause.
Exhale ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Pause.
Exhale ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Pause.
Exhale ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Pause.
Exhale ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Pause.
Exhale ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Pause.
Exhale ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Congratulations!
You've completed the three cycles,
Deepening and lengthening your breath up to ten counts.
By slowing down your breathing,
You've activated your parasympathetic nervous system,
Allowing yourself to release tension,
Become more present,
And prepare yourself for rest.
I'm wishing you a peaceful continuation of your day,
And remember to come back to the breath whenever you need it.
