Evening Unwinder

Give yourself a moment to separate your daytime actions and mental state, from the opportunity that a fresh evening holds. You are in control of how you go forward. You get to chose how you respond and how you spend your precious moments here on earth. This is a perfect antidote to a rough day.

Transcript

Find a comfortable position,

Seated or lying down.

Make room for your belly to expand and contract.

Relax.

We're going to do a breathing practice with a pattern of 3,

6 and 7 with a hold.

We're going to inhale through the nose,

Hold in the middle and then exhale fully through the mouth with a bit of a whooshing sound.

We'll do this for four minutes.

Hopefully you'll be able to clear your mind a bit.

Relax after a tough day.

To begin,

Take an inhale,

Exhale out your mouth.

Inhale through your nose for 3,

2,

1,

Hold,

6,

5,

4,

3,

2,

1,

Exhale out the mouth,

7,

6,

5,

4,

3,

2,

1,

Inhale through the nose,

3,

2,

1,

Hold,

6,

5,

4,

3,

2,

1,

Exhale out the mouth,

7,

6,

5,

4,

3,

2,

1,

Inhale through the nose,

3,

2,

1,

Hold,

6,

5,

4,

3,

2,

1,

Exhale 7,

6,

5,

4,

3,

2,

1,

Inhale 3,

2,

1,

Hold,

6,

5,

4,

3,

2,

1,

Exhale 7,

6,

5,

4,

3,

2,

1,

Release the control of the breath.

Inhale through your nose,

3,

2,

1,

Hold,

6,

5,

4,

3,

2,

1,

Exhale 7,

6,

5,

4,

3,

2,

1,

Release the control of the breath,

Be still.

Remain here for a couple minutes on your own and enjoy the peace that you've created.