Hello and welcome to your midday breathing break.
This session is designed to help you recharge and refocus,
Providing calm and clarity halfway through your busy day.
Find a comfortable seated position with your feet flat on the ground and your hands resting gently in your lap.
Close your eyes if that feels comfortable and begin by taking a few deep breaths.
In through your nose and out through your mouth.
Let's take this time to reset and bring the awareness inward to our breath and our body.
Continue by taking a deep breath in through your nose.
Hold the breath gently.
Now exhale slowly through your mouth.
Let's repeat this a few more times.
Inhale.
Hold.
Exhale.
Inhale.
Hold.
Exhale.
Fill your body.
Begin to relax and your mind start to calm with each breath.
Now we'll move into the 4-7-8 breathing technique,
Which is a powerful method to calm the mind and the body.
We will inhale for a count of four.
Hold the breath for a count of seven and then exhale for a count of eight.
Let's practice this together.
Inhale deeply through your nose for a count of four.
One,
Two,
Three,
Four.
Hold the breath for seven.
One,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale slowly through your mouth for eight.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale.
One,
Two,
Three,
Four.
Hold.
One,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Continue this pattern at your own pace.
As you breathe,
Focus on the sensation of the air entering your body and a long slow exhale.
If your mind wanders,
Gently bring your attention back to the breath and the counting.
Inhale.
One,
Two,
Three,
Four.
Hold.
One,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale.
Hold.
Exhale.
Inhale.
Hold.
Exhale.
Inhale.
Hold.
Exhale.
Feel the rhythm of your breath,
Bringing a sense of calm to your body and mind.
Each inhale fills you with energy and clarity.
Each exhale releases tension and stress.
Inhale.
One,
Two,
Three,
Four.
Hold.
One,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale.
Hold.
Exhale.
A few more rounds.
Inhale.
Hold.
Exhale.
Inhale.
Hold.
Exhale.
Continue practicing on your own.
Remember that every time you get distracted,
It's a new chance to bring your awareness and your focus back to the breath and the counting.
Last round.
Inhale.
One,
Two,
Three,
Four.
Hold.
One,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now gently let go of the counting and allow the breath to return to its natural rhythm.
Take a moment to notice how you feel.
Notice the calmness in your mind and the relaxation in your body.
When you're ready,
Slowly bring your awareness back to the room around you and open your eyes.
Take this sense of calm and focus with you as you continue with your day.
One more breath in.
And one last breath out.
Thank you for joining this midday breathing break.
Wishing you a productive rest of the day.
