Settle into a comfortable position,
Either seated or lying down on your back with your knees bent.
This five-minute mindfulness practice will give your body the calming rest it needs to move into a more relaxed state.
To begin,
Just place one hand on your belly and one hand on your chest.
Back to the rise and fall of your diaphragm with every inhale and exhale.
We are going to count the length of each inhale and exhale,
With the exhale being double the length of your inhale.
This gives your body the signal it needs to know that it's time to relax and move into that calmer state.
We will begin with a three-second inhale and a six-second exhale.
Adjust as you need to.
If you need to move to a two-second inhale and a four-second exhale,
That's completely acceptable.
Breathe in,
Two,
Three,
And exhale,
Five,
Four,
Three,
Two,
One.
Breathe in,
Two,
Three,
And exhale,
Five,
Four,
Three,
Two,
One.
Breathe in,
Two,
Three,
And exhale,
For five,
Four,
Three,
Two,
One.
Breathe in,
Exhale,
Breathe in,
Exhale,
Breathe in,
Exhale.
Breathe in,
Two,
Three,
And exhale,
For five,
Four,
Three,
Two,
One.
Breathe in,
And exhale.
Breathe in,
And exhale.
Breathe in,
And exhale.
Don't be afraid to let your breath be heard.
Feel free to create a sigh with your exhale or potentially hum on that exhale.
Just continue to breathe in,
Two,
Three,
And exhale,
For five,
Four,
Three,
Two,
One.
Breathe in,
Two,
Three,
And exhale,
For five,
Four,
Three,
Two,
One.
Breathe in,
Two,
Three,
And exhale,
For five,
Four,
Three,
Two,
One.
Breathe in,
Two,
Three,
And exhale,
For five,
Four,
Three,
Two,
One.
Breathe in,
Exhale,
Breathe in,
And exhale.
Breathe in,
Exhale,
Breathe in,
And exhale.
Breathe in,
And exhale.
Breathe in,
And exhale.
Breathe in,
And exhale.
Settle back into regular breaths in and out.
Continue to connect to the rise and fall of your chest and your belly.
This has been a recording of five-minute mindfulness by Amy Morrison of True Core Health.
Thanks for listening.
