3-Minute Tension Release

A short, intentional guided breath practice to release tension in the head center, heart center, and belly center. Using self-contact with the hands in these areas of the body, we'll breathe our way to greater ease and centeredness.

Music credit: "Transcendence" by Chris Collins

Transcript

We'll start by placing one hand across the forehead,

Gently resting it there,

And placing your other hand at the base of your skull,

Where the head meets the neck.

Take an easy full inhale through the nose,

And a long,

Complete exhale,

Either through the mouth or nose,

Letting all the air go.

Again,

Full,

Easy breath in,

Allowing breath energy to fill your body all the way to your head,

And a long exhale,

Releasing any tension in your head and neck.

One more here,

Full breath in,

And full breath out.

Release any tension along with the breath.

Now bring your hands down to your heart,

Overlapping them in the center of your chest.

Take a full breath in here,

Allowing the chest and ribcage to gently expand,

And full,

Easy breath out,

Releasing any tension in your heart center.

Again,

Easy,

Full inhale,

And with the exhale,

Let any emotional tension go along with the breath.

One more deep breath here,

Feel the chest expand into your hands,

And exhale,

Releasing any tension with the breath.

Now bring your hands down to your belly area,

Near your navel,

Full breath in,

Allowing the belly to expand,

And with the exhale,

Let go any tension in this area of your body.

Again,

Full,

Easy breath,

And with the exhale,

Release any tension or holding in your belly center.

One more long,

Deep inhale through the nose,

And with the exhale,

Let it all go,

Releasing any tension along with the breath.

And rest.

Just taking a moment now to notice what it's like to feel centered and grounded,

Feeling a sense of ease in your body.

Reviews

Short, effective focus on relaxation.
Thanks!

I’m grateful
Thank you