Making your way into a comfortable seat.
Taking a deep breath into the bottom of your belly.
As your lungs inflate,
Feel your spine grow long.
Exhale away.
Taking another breath into the bottom of your belly.
As you exhale,
Soften the shoulders from the ears.
Allow the forehead to soften.
Allow the jaw to unclench.
Feel your body falling into relaxation.
Take a deep breath,
Feeling your sits bones grounding into the earth.
Breathing in that earth energy through your spine to the crown of your head.
Exhale away.
In your soft,
Subtle,
Natural breath.
Notice that your belly inflate and deflate.
Just to the natural pressures that your body automatically does.
Allow your fingertips to soften and your body to become heavy as you disengage all your unnecessary tense muscles.
Focusing your attention on your breath.
Allowing your thoughts to disappear as all your attention is on your breath.
Whether it be the nostrils or the throat or the lungs as they inflate and deflate.
Expanding and contracting with air.
Keeping your observation on the consistency of your breath,
The texture of it.
Even try to taste it.
Just having your full attention focused in.
Out of your mind,
Into your body.
Now practicing our diaphragmatic breath.
Where you will inhale in your nose to the very bottom of the diaphragm.
Feel the whole bottom of the belly expand and then expand your side and back ribs filling with air.
Finding that breath right up until the collar bones.
Hold here for a moment.
Parting the lips and exhaling out of your mouth.
With a loud sigh releasing any tension,
Any worries or fears you may be holding onto.
Just sigh it away.
Taking in a breath to clear.
Exhale away.
Now a deep breath into the bottom of your belly.
The side and back ribs up to the collar bone.
Hold and exhale.
Letting go.
Feeling tension leave your body as you sigh away fears and emotion and physical stresses in our bodies.
Taking another deep breath to the bottom of the diaphragm.
Ascending that breath feeling the ribs up to the collar bones.
Hold.
Exhale away.
Inhale in.
Feeling the diaphragm completely.
Hold and exhale away.
Each time melting further and further into your relaxation.
Paying more attention to your breath.
Allowing whatever thoughts or emotions show themselves in your mind to just pass on through like a cloud in the sky.
You're not entertaining the thought or delving into the story.
Bring your attention back to your breath.
I am now going to count out a few breaths for you with the aim of the exhale being longer than the inhale.
When our exhale is longer it descends us even further into our parasympathetic state.
There we feel relaxation and calm serenity.
Our hormonal system,
Digestive system,
Lymphatic system are all running with efficiency when we're in our parasympathetic state.
Breathe in to the bottom of your belly for 4,
3,
2,
1.
Hold 2,
3.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Hold 2,
3.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 1,
2,
3,
4.
Hold 2,
3.
Exhale 2,
3,
4,
5,
6,
7,
8.
Returning back to your normal subtle breath.
Bringing your attention back into the room.
Bookmarking this feeling of calm in this present moment.
And try to return back to this feeling throughout your day.
When you're ready,
Blinking open your eyes.
Namaste.
