Guided Breathing Break

Listeners are guided through a breath-to-movement practice involving simple movements such as head nodding, shoulder rolls, and torso stretches. This track will help listeners reset their posture and alignment and bring circulation back to their extremities. This practice is recommended for individuals who spend a lot of time sitting.

Transcript

Hello, My name is April and I will be your guide for this breathing break. Find a sitting position that allows you to be alert with your spine straight and engaged. Position your legs in any way you desire to help you feel more firmly planted on a cushion either on the floor or on a chair. Allow your hands to rest comfortably on your thighs or knees with your palms facing up to openly receive the gifts of today's practice or facing down to feel more grounded. Release any wiggles you may have remaining in your body and settle in deeper yet maintaining alertness and engagement. Gently close your eyes. Take a moment to ease into your body. Bring your awareness to your breathing. Set aside any to-dos or anticipation of what's next just for now. I invite you to take this opportunity to settle in and be comfortable in the present moment. Bring your full weight down through your pelvic bones, Your spine straight and erect. Tuck your chin slightly lengthening the back of your neck bringing the crown of your head pointed upwards. Take a moment to let go of your day. Allow your shoulders to melt away from your ears. Release any tension you may be holding in your body. Gently nod your head up and down and then just as gently swivel your head from side to side. Open your mouth and exhale to release all the air from your body. Become empty. With an inhale float your shoulders up towards your ears with an easeful shrug and then drop your shoulders with an exhale as if you're setting down heavy weights. Do this two more times. Slowly roll your shoulders forward and upward while inhaling and then slowly roll them backward and down with your exhale making slow circular movements. Do this two more times using your breath as a guide. Inhale forward and up and exhale back and down. Reverse the direction again moving with a breath. Allow this time to be a sanctuary for your body and your mind. This time is to just be. This time is to be free of judgment from others and more importantly this time is to be free of judgment of the self. With your next inhale fill up through your nose. Expand through your chest while keeping your shoulder blades back and down and then hold at the top. Open your mouth. Exhale to sigh it all out. Inhale through the nose. Fill up with confidence and open your mouth. Exhale let go of doubt. Inhale through the nose. Invite stillness. Exhale with a sigh. Release tension. Inhale deeply through the nose and seal your lips at the top. Let the air slowly leak back out through the nostrils. Draw it out nice and long. Deep inhale through the nose and long exhale back out the nose. In and out. Continue to breathe this way through your nose. Feel the air as it enters your nose with your inhale and feel the air seeping out with your exhale. Notice the expansion of your chest cavity with every inhalation and feel gentle release with every exhalation. Stay with this natural cleansing rhythm. With your eyes still closed slowly expand your awareness to encompass your entire form. Notice the ambient air on your skin. Perceive your surroundings with your senses. Reconnect with the sounds and sensations of your space. Gently reawaken your extremities by wiggling your fingers and your toes. Circle out your wrists. Stretch out your legs and circle out your ankles. Slowly bring movement back through your trunk. Gently twisting one way and then another. Roll out your shoulders one direction and then the other. Swivel your neck and head from side to side. Then nod your head up and down. Pucker your face tightly and then release. Open your mouth and reawaken your jaw muscles. Yawning is definitely permitted. Give yourself a nice good morning or good afternoon stretch reaching your fingertips toward the sky. May you feel refreshed. May you feel renewed and rejuvenated. May you feel at ease in this moment. Slowly blink your eyes open. Thank you for your time and your presence. It is my honor and privilege to guide you. You