Hi there,
My name is Shanae and I'm going to be guiding you through this short practice that you can do when you need to reset for just a few moments in the middle of your work day.
Find yourself a comfortable space,
Ideally where you won't be disturbed.
If you need to put headphones in to ensure that background noise won't interrupt you,
Go ahead and do that now.
Make sure that you are comfortable,
Your spine straight and supported.
And if you haven't already done so,
Close down your eyes.
On your next inhale,
Take a deep breath in through your nose,
Fill your belly and pause at the top of the inhale for just a moment.
When you are ready to exhale,
Let that breath go out through the mouth with an audible sigh.
Breathing in again through your nose when you are ready to,
Fill the belly,
Pause at the top of the inhale.
When you are ready,
Exhale out through your mouth with an audible sigh.
On your next inhale,
Taking a third and final deep breath in through your nose,
Hold at the top and when you are ready to exhale,
Let that breath go out through the mouth with an audible sigh.
Allow your breathing to find its own rhythm,
Natural and lengthened,
Making sure to breathe with intention.
So often we go through our work day without breathing intentionally.
This is your opportunity to breathe deeply,
Moving away from the shallow breath that we often unconsciously do as we go about our work day.
With your eyes closed and your breath deepened,
You are signalling to your physiology that you are very safe.
If you have had a stressful day or perhaps a stressful week,
You might like to lengthen your exhale,
Extending it for a longer breath than your inhale.
Perhaps you breathe in for four counts and out for six counts.
I'm going to give you a minute now to focus on your breath.
Take a deep breath in now and let it go with a sigh.
Bring some gentle movement back into your body.
Stretch if you need to and when you are ready,
Blink open your eyes,
Gently integrate back into your work day and continue on feeling more grounded,
More focused and more relaxed.
