Welcome to this really simple day-to-day practice.
You can come back to this whenever you're feeling a little overwhelmed,
You just need a quick 10-minute reset.
Just a pause in your busyness of your week.
So get yourself comfy,
You can lie down if you prefer,
You can sit up,
Whatever feels good for you.
And then once you're nice and comfy,
Just start to close down the eyes.
And as you close your eyes,
We're going to just gently begin to bring our attention inwards.
So start to feel the weight of the support underneath you.
Your sitting bones and whatever they're resting upon.
Your feet,
How they feel as they touch the floor.
Maybe the texture of your clothes,
If your palms are resting on your thighs.
And just start to notice how the body feels.
As you breathe into the body,
Is there anywhere that feels a little bit tight,
A little bit tense?
Maybe places that feel really open.
Not judging it,
Just bringing a little bit of awareness to how you feel right now.
And now just gently start to bring your attention to the tip of your nose.
And notice the inhale and the exhale.
Does that breath have a temperature?
A texture.
How does it feel as it washes in and out of your nostrils?
And whenever your mind takes you somewhere else.
Again,
Just notice those thoughts,
No judgment,
Just observe them and let them go by bringing your attention back to that inhale and exhale through your nose.
That's your anchor.
And if you're finding your mind is really busy today,
You could add a simple label to that.
And as you keep the awareness on the breath.
Can you notice how the breath cycle feels?
How the inhale moves up through the nose?
Down into your chest,
Your belly.
The rise and the fall of your belly.
How your ribs expand.
Any movement in your chest.
And again,
Every time your mind takes you somewhere else.
Bring it to the breath.
And just gently see if you can breathe.
A little bit slower.
And a little bit deeper.
Really breathing down into the belly.
Not overly controlling the breath.
But just giving yourself that space.
And in a minute,
To help us slow down our breath,
We're going to move into something called coherent breathing.
So when we inhale and exhale both through our nose for an even count.
So we'll inhale through our nose for five and exhale through our nose for five.
It's a really simple practice,
But it'll slow our breath down to five or six breaths a minute and just create a sense of evenness.
So on your next exhale,
Empty the breath.
And inhale,
2,
3,
4,
5.
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
4,
5.
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
4,
5.
One,
Two,
Three,
Four.
By.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
And on the bottom of this exhale just let your breath come back to normal.
Bring the attention back to the tip of the nose.
The inhale and the exhale as it ebbs and flows through your nostrils.
Seeing if you can breathe.
A little slower,
A little deeper.
And whenever your mind takes you somewhere else.
In,
Out.
A simple label just to anchor your awareness.
And on every exhale,
Can you soften a little more?
Just release.
Feeling the chest rise and fall.
The belly rise and fall.
The ribs expand and contract.
And we're going to come back to that 5-5 breathing again.
So at the end of your next exhale.
Let go.
And when you're ready,
We'll inhale together for 2,
3,
4,
5.
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
4,
5.
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
4,
5.
Exhale,
2,
3.
.
.
4.
.
.
5.
.
.
Inhale.
.
.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
And at the bottom of this exhale,
Just let your breath come back in and out through the nose.
And just see if you can soften any further.
Can your breath be a little more expansive?
Keeping that anchor on in and out.
And from here,
Just bring your left hand onto your heart and your right hand onto the belly.
Keeping that lovely slow deep breathing.
But breathing into your hands.
So as your chest rises and falls and your belly rises and falls,
You can really feel it.
Just noticing how each breath moves the body.
Breathing a little slower,
A little deeper for the last few seconds of our practice.
And keeping your eyes closed,
You can drop your palms down into your lap.
And just start to bring that awareness back to your seat.
So the weight of your sitting bones,
Your feet,
Wherever they're resting.
Maybe the support behind your back.
And can you take in the sounds around you?
Just bringing a little bit more awareness back into the room wherever you are.
And maybe just gently wiggling the fingers and the toes.
Taking a couple of shoulder rolls.
And let's just do three big sigh breaths together to close.
So we'll inhale through our nose and exhale through our mouth and just let it go.
So when you're ready,
Inhale.
Hmm.
Two more in your own time,
Inhale.
Hmm.
Just let it go,
Last one.
Hmm.
And just gently blinking your eyes open.
Thank you so much for practicing with me.
You can do this whenever you just need a gentle reset.
And I can't wait to practice with you again soon.
Thanks.
