Hey everyone,
Adam here.
I wanted to present a very short,
But I hope very effective breathing practice for when you need to just slow down.
Maybe you're feeling agitated or triggered or ungrounded of any kind,
And you just need to slow things down a little bit so that you can think a bit clearer and make the best decision about what the path forward needs to be.
There comes a lot of times in our life when our emotions can be really strong and cause us to be pretty reactive,
And it's not a problem until it's a problem.
So if that's where you are and this isn't helpful for you,
The current state of mind isn't working,
Please join me in just starting to breathe.
Thankfully,
You are already breathing because that's how that works.
But go ahead and just take a few breaths naturally.
Don't really try to change anything just yet.
Perhaps into the nose and out through the mouth or whatever breathing feels most comfortable for you right now.
In through the nose,
Out through the mouth.
And then maybe if that feels all right,
Start to join me with my breathing.
I'm going to start breathing into a count of four,
Two,
Three,
Four,
Slight pause at the top and out,
Two,
Three,
Four.
Very good.
Let's do that three more times.
In two,
Three,
Four,
Out,
Two,
Three,
Four.
Two more.
In two,
Three,
Four,
Out,
Two,
Three,
Four.
In two,
Three,
Four,
Out,
Two,
Three,
Four.
Very good.
Keep that up on your own if that feels all right.
And I want to invite you to start to slow down that exhale a bit.
So make your inhale nice and long,
Maybe four counts or longer if you need it to be.
But our goal here will be to make that exhale a bit longer,
Bit by bit.
So if you're ready to breathe with me or do so on your own,
Whichever works best.
But I'll start here and breathe in two,
Three,
Four,
And out two,
Three,
Four,
Five,
Six.
Good.
A couple more of those in two,
Three,
Four,
Out,
Two,
Three,
Four,
Five,
Six.
One more of these in two,
Three,
Four.
A little longer pause.
Out two,
Three,
Four,
Five,
Six.
We're going to extend that exhale even a little bit more if that feels okay.
If that's too much for you right now,
Feel free to just do your own thing.
So breathe in two,
Three,
Four,
Out two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four,
And out two,
Three,
Four,
Five,
Six,
Seven.
One more.
In two,
Three,
Four,
Out two,
Three,
Four,
Five,
Six,
Seven.
We're going to add a little bit more to that exhale.
So in two,
Three,
Four,
Out two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Two more in two,
Three,
Four,
And out two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In two,
Three,
Four,
And out two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Very,
Very good.
So continue breathing in whatever way is most useful for you.
Maybe one of these counting methods or some other technique that you know.
But I hope that taking these few moments to breathe has helped you get a little bit more perspective and can help you make the most helpful decisions for you going forward today.
Please give me any comments about this meditation,
And I hope to see you next time.
Bye covered by 100%
