Hello my friend.
I know that in this moment you're feeling very anxious or scared.
I'm here with you and we're going to get through this together.
Remember emotions are like waves.
They ebb and they flow and so these waves will calm as well.
Let's get into the most comfortable position that we can for our bodies.
Maybe it's standing tall and feeling our feet solid on the ground.
Maybe it's laying on the floor and really just letting the ground support us.
Or maybe it's sitting solid in a chair.
Feel yourself solid and secure where you are right now.
You are safe.
See if you can rest your attention on my voice.
Let's start taking a deep breath in and a long breath out.
Great.
Now on our next breath we're going to elongate that breath.
We're going to stretch it out.
When we breathe in we're going to guide that long breath all the way down to our belly buttons,
Filling our lungs and diaphragm with refreshing and calming air.
And then we'll take a long cleansing breath out.
I'm going to count for you as you breathe in.
We'll count for four and then we'll hold for four and then we'll count for six as you breathe out.
We'll do this three times.
Here we go.
Breathing in for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Long exhale.
Two,
Three,
Four,
Five,
Six.
Yes.
Let's do this again.
Here we go.
For one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Long exhale.
Two,
Three,
Four,
Five,
Six.
Great job.
Here we go.
Last time.
For one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Long exhale.
Two,
Three,
Four,
Five,
Six.
Yes.
You've got this.
This time as we take our three breaths for the same counts,
We're going to relax our face and relax our shoulders just a little more with every exhale.
Here we go.
Inhaling for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Relax.
Exhale.
Two,
Three,
Four,
Five,
Six.
Just let those shoulders calm and release.
Soften.
Here we go again.
Inhaling for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Long exhale.
Two,
Three,
Four,
Five,
Six.
Yes.
Wonderful job.
Last time.
Inhaling for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Long exhale.
Two,
Three,
Four,
Five,
Six.
Beautiful.
All right.
Now we're going to take three more long deep breaths just like we've been doing.
Only this time as you breathe in,
Imagine your breath gathering any tension that you feel anywhere in your body or mind.
Anything that you'd like to release right now.
And when you breathe out,
You're going to send that breath and all of your tension down your body and out through your toes.
We'll breathe out with power and strength,
Almost as if you're blowing out a candle that's really hard to blow out.
Here we go.
Breathing in for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Long exhale.
Two,
Three,
Four,
Five,
Six.
Yes.
Release.
Here we go.
Inhaling for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Long exhale.
Two,
Three,
Four,
Five,
Six.
Yes.
Release.
Here we go.
Inhaling for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Long exhale.
Two,
Three,
Four,
Five,
Six.
Uh-huh.
You've got this.
Last time.
Inhaling for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Release.
Two,
Three,
Four.
Long exhale.
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Release.
Here we go.
Inhaling for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Release.
Here we go.
Inhaling for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Release.
Here we go.
Inhaling for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Release.
Here we go.
Inhaling for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Release.
Here we go.
Inhaling for one four,
Five,
Six.
Excellent job.
If you still feel some stress or tension,
That is totally okay.
These waves will continue to come down and your breath is always there for you anytime you need it.
Thank you for inviting me in to help support you today.
I'm always here and I always believe in you.
And I send you warm wishes from the bottom of my heart.
