Welcome.
Take a moment to just arrive.
Just notice that you're here.
And just acknowledge the day that you've had so far.
Thank you.
For showing up for you right here and right now.
I'll offer a simple rhythm that is supportive to slowing down and letting the parasympathetic system put on the brakes a little.
But first,
See if there is anywhere in or on the body.
That feels particularly neutral or even pleasant right now.
Could be a hand,
A foot,
Even if it's just the size of a nickel.
Just find somewhere that feels neutral,
Pleasant.
Good.
And you might want to zoom in to that place,
Just noticing with curiosity.
And even see if you could enjoy whatever sensation is there.
And even take.
That area.
That feels neutral or positive and expand it.
God.
And then if it feels okay to you.
Just notice your breath without having to change anything,
Knowing that there's no wrong way to do this.
You begin breathing together.
We're going to invite easy breathing.
So letting the edges soften.
And notice that you don't have to overly control the breath.
Instead,
What we might do is just.
.
.
Melt enough that there is space to breathe.
A little slower.
And a little lower in the body.
Lower and lower like an elevator going down.
Inviting the movement of breath just bit by bit.
Maybe inviting more space into the lower back or the sides.
Letting more of the body move and sway and shift with the breath.
As you feel ready,
We might add a bit of a rhythm here.
Letting the breath be there for you.
Let's try for a gentle five second exhale out of the nose on the next breath.
One,
Two,
Three,
Four,
Five.
Great.
And just notice how that felt.
If it felt okay,
Let's proceed to a 4 second inhale.
Low in the belly,
Ready?
1,
2,
3,
4.
Good.
And just notice how it's feeling.
Maybe you're feeling just a tiny bit steadier.
Are even more awake.
So waiting for your own permission to start when you feel it's right.
We can try that back to back.
So four seconds in with the nose and five seconds out the nose.
Ready.
.
.
In 1,
2,
3,
4,
Good,
Out 2,
3,
4,
5.
You might keep going 3,
4,
And out 2,
3,
4,
5.
And in 2,
3,
4,
And out 2,
3,
4,
5.
And if you like,
Keep going with this pace just for the next 30 seconds.
In 1.
.
.
2.
.
.
3.
.
.
4.
.
.
And out 2.
.
.
3.
.
.
4.
.
.
5.
.
.
3.
.
.
4.
.
.
Two,
Three,
Four,
Five.
Keep going,
You're doing great.
Congratulations,
You just did a full minute of coherent breathing.
Notice any changes or difference than when you started.
And however you feel is welcome.
Great work,
Give yourself a second to shift out of your practice and back into the day ahead of you or the night ahead of you.
And thank you for practicing with me.
