Find a place to be comfortable,
Seated or lying down.
Allow your body to settle into this position.
Make any final adjustments to make sure you feel supported and at ease.
Take a moment now to scan through your body.
Bring your awareness to your feet,
Noticing any tension and allowing it to dissolve.
Feel your ankles and calves becoming heavy and relaxed.
Let this sensation of release flow up through your knees and thighs.
Feel your hips and pelvis sinking into the surface beneath you.
Allow your lower back to soften,
Followed by middle and upper back.
Feel your abdomen rise and fall with each breath.
Let your chest and shoulders become loose and open.
Notice the weight of your arms and the softness in your hands and fingers.
Finally,
Bring awareness to your neck,
Jaw and forehead,
Inviting any remaining tension to melt away completely.
Now bring your awareness to your breath.
Notice the natural rhythm of your inhales and exhales without trying to change anything.
Feel the gentle rise and fall of your chest and abdomen with each breath.
And with each exhale,
Surrender a little more deeply into this moment of quiet.
The 4-7-8 breath work practice can reduce your cortisol and it can help activate your parasympathetic nervous system,
Bringing a deep sense of calm and relaxation.
In this breath work session,
You'll inhale through the nose fully and deeply,
Deep into your belly,
But without strain to the count of 4,
Hold gently to the count of 7 and exhale gradually to the count of 8,
But so much so that the last couple of counts you may need to engage your belly muscles to push the last bit of air out.
First,
Place the tip of your tongue against the ridge of tissue behind your upper front teeth and keep it there throughout this breath work session.
This simple position helps energy flow smoothly through your body.
I will keep the count for you for the first 5 minutes of breath work.
As we begin,
Allow all worries and distractions to dissolve,
Creating space for pure,
Nourishing presence.
Now,
Let's begin.
Close your mouth and inhale through your nose for 1,
2,
3,
4.
Hold your breath for 2,
3,
4,
5,
6,
7.
Exhale completely for 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
And now return to natural breathing.
Take a few moments to notice how you're feeling,
How your body is feeling.
And now we'll move into 5 minutes of silence.
During this time,
Continue the 4,
7,
8 breathing pattern at your own pace.
Count silently to yourself,
Maintaining the rhythm of 4 counts in,
7 counts hold and 8 counts out.
Allow yourself to fully experience each breath,
Each moment of stillness.
Feel the nurturing energy of each inhale and the gentle exhale release of all tension with each exhale.
Your body knows exactly how to find balance and harmony.
If you'd rather use the next 5 minutes for a silent meditation while breathing naturally,
You can do that as well.
Either way,
You're creating a sacred sanctuary within yourself.
Start now.
And now return to breathing naturally if you haven't done so already.
If you're using this practice to prepare for sleep,
Allow your body to remain heavy and relaxed.
Continue breathing naturally,
Letting each exhale take you deeper into restfulness.
Let go of any remaining thoughts or tensions and allow yourself to drift gently into sleep.
Your body and mind have earned this sweet,
Restorative rest.
If you're using this practice during your day,
Begin to reawaken your body and mind.
Take a deep,
Refreshing breath and slowly wiggle your fingers and toes.
When you're ready,
Gently open your eyes.
Notice your surroundings as you prepare to continue with your day,
Carrying this sense of calm with you.
You've replenished your inner resources and you can move forward with ease.
And remember that this centered,
Peaceful state is always available to you through your breath.
It's your birthright,
A place you can return to whenever you need.
