11 minutes to chill.
You can do this either lying down or sitting up,
Whatever feels most comfortable to you.
Close your eyes,
Relax your shoulders,
Unclench your jaw.
Relax those tiny little muscles around your eyes and your face.
And let's begin by taking long,
Slow,
Deep breaths in through the nose.
Take long,
Slow,
Deep breaths out through the nose.
Begin to settle into stillness.
Allow for your mind,
A space to rest.
Allow for your emotions,
A place to calm.
Allow for your body to just relax.
In this moment,
All you have to do is focus on your breath and nothing else.
Long,
Slow,
Deep breaths in and long,
Slow,
Deep breaths out.
Feel the expansion in your belly and in your chest as you inhale.
Feel the contraction in your body as the air leaves.
Stay present with this motion.
Let's breathe in for eight counts.
Hold for eight counts.
Exhale for eight counts and hold for eight counts.
Let's start with the exhale.
Breathe out and hold.
Breathe in and hold at the top.
Breathe out.
Hold.
Breathe in and hold.
Breathe out and hold.
Breathe in and hold.
Breathe out and hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out and relax.
Take a long,
Slow,
Deep breath in through the mouth all the way to the top and let it out with a big sigh.
You want this to feel like you're dumping a bucket of rocks.
Release any weight,
Any tension,
Any stress.
Let it go with every exhale.
Imagine a feeling of a sigh of relief.
This sigh of relief is sending a signal to your mind that it's okay to rest.
It's okay to relax.
You don't have to worry.
You don't have to stress.
All you have to do is breathe.
Fully in.
Then let it go.
Breathe in and hold.
Breathe out.
Take a long,
Deep inhale through the nose,
Filling up all the way and hold your breath at the top of the inhale for a few seconds.
When you feel ready,
We're going to audibly exhale on a gentle humming sound.
Repeat that breath,
Taking another long,
Deep breath in and out on a gentle humming sound.
Continue with this sound.
Breathe in and hold.
Breathe out.
Breathe in and hold.
Breathe out.
As we close today's practice,
Place your hands over your heart and send yourself some love and gratitude.
Thank you for breathing.
