Welcome to your pause.
I'm so grateful that you're taking four minutes out of your day to reset your state.
We'll start together by meeting on the exhale and releasing all of the oxygen from your lungs.
And then taking one full inhale through the nose and letting it out through the mouth.
Taking one more inhale through the nose and letting it fall out the mouth with a sigh.
And now we'll start four seven eight breath.
So we'll breathe in for four,
Hold at the top for seven,
And release for eight.
Meeting on the exhale Breathing in two,
Three,
Four,
Hold six,
Five,
Four,
Three,
Two,
One.
Exhale seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale.
Hold.
Exhale.
And now taking one deep breath in and when you're blowing out,
Purse your lips like you're blowing out through a straw.
And when you breathe in,
Exhale out the exact same way,
But this time imagine I put a feather right in front of your mouth and that you were breathing out so carefully,
So gently,
That the feather wouldn't even move.
Take three more breaths just like this in your own timing.
Breathing in and then breathing out slowly and gently.
Intense your body holding at the top,
Squeezing your fists,
Squeezing your feet,
Squeezing your abs,
Squeezing your roots.
Hold it for just a few seconds and then let it all out and hold at the bottom.
Releasing all of the tension and noticing what it feels like to be completely empty.
And now we'll take our last breath in together,
Filling the body all the way up and when you're ready to release,
Shake your arms,
Shake your legs,
Give your whole body a shake and just melt into the stillness.
Life can move pretty quickly,
But we always have the opportunity to tune back into our breath.
So thank you for practicing today.
