Hello and welcome to 5-Minute Mindfulness.
In this session,
We will actually stay seated the entire time with eyes softly focused ahead in a comfortable seated position using nasal inhales and exhales.
We will breathe in for a three count,
Hold for a three count,
And exhale for a three count.
Keeping the eyes open and introducing some breath holds into your practice will allow you to feel more engaged and aware of where you are in time and space.
This breathing protocol is a grounding exercise that allows you to feel more present and aware of your surroundings.
We will begin by breathing in,
Two,
Three,
Hold,
Two,
Three,
And exhale,
Two,
Three.
Breathe in,
Two,
Three,
Hold,
Two,
Three.
Exhale,
Two,
Three.
Breathe in,
Two,
Three,
Hold,
Two,
Three,
And exhale,
Two,
Three.
Breathe in,
Two,
Three,
Hold,
Two,
Three.
Exhale,
Two,
Three.
Breathe in,
Hold,
Exhale.
Breathe in,
Hold,
Exhale.
Breathe in,
Hold,
Exhale.
Breathe in,
Hold,
Exhale.
Hold.
Exhale.
Breathe in.
Hold.
Exhale.
Breathe in.
Hold.
Exhale.
Breathe in.
Breathe in.
Hold.
Exhale.
Continue that pace.
Or,
If you feel more comfortable,
You can move to a five second inhale,
A five second hold,
And a five second exhale.
So you'll breathe in,
Two,
Three,
Four,
Five.
Hold.
Two,
Three,
Four,
Five.
And exhale.
Two,
Three,
Four,
Five.
Breathe in.
Two,
Three,
Four,
Five.
Hold,
Two,
Three,
Four,
Five.
Exhale.
Two,
Three,
Four,
Five.
Breathe in.
Hold.
Exhale.
Exhale,
Breathe in.
Hold.
Exhale.
Breathe in.
Hold.
Exhale.
Exhale.
Breathe in.
Hold.
Exhale.
Exhale,
Breathe in.
Hold.
Exhale.
Feel free to continue this pattern as a way to ground and remind yourself of where you are in time and space.
Thank you for participating in this session of Five Minute Mindfulness.
