If you can,
You can find a comfortable position and gently close your eyes.
Let your hands just rest gently on your lap or on your belly.
We're going to use a simple breathing pattern to help your body release tension and signal safety to your mind as well.
Take a slightly deeper inhale than normal through your nose,
Filling your lungs all the way,
And now a long slow exhale through your mouth,
Letting go of everything.
Feel your shoulders drop,
Let your jaws soften,
Breathe out everything.
Imagine the breath carrying your worries out and away.
Really squeeze everything out and then let the inhale come naturally.
And just breathe for about 20-30 seconds,
Just as the body wants to.
Just notice how your breath moves on its own.
There's no need for you to control it and we're going to do that once again.
So as we now inhale,
We inhale a little more than usual,
All the way,
And then we exhale slowly,
Even more slowly than before until all the air is gone.
We're really squeezing out everything.
Feel the wave of calm just spreading through your body.
Exhale,
Exhale,
Exhale all the way.
When you think there's no air left,
There's probably some left that you can squeeze out.
And then allow the body to just resume normal breathing.
Notice how the breath comes and goes without you having to do anything.
And remember that you're safe.
As we now draw in slightly deeper inhalation in through the nose or the mouth,
Whatever feels best for you right now.
Filling up the lungs just a bit more than usual.
And then a long,
Slow,
Complete exhalation where we really squeeze out all the air from your lungs,
Belly towards the spine at the end.
Really emptying,
Emptying,
Emptying.
And then relax,
Allow the body to resume its natural breath,
However that looks right now.
And with each new round,
You can imagine that you're releasing layers of tightness from your chest and from your belly,
From your mind.
If thoughts come,
Let them pass like clouds.
Your only job right now is to breathe.
Let's do that once again.
We draw in more air than usual.
And then we turn,
We exhale and we exhale everything slowly out through the mouth.
Really emptying,
Emptying,
Emptying everything out,
Squeezing all the air out from the lungs.
Feels good to do this.
Beautiful.
And just let the body breathe however it wants.
You can do this for as many times as you'd like.
Notice now if there's any changes in your body,
How it feels.
Perhaps there's a little more space inside your chest.
A little more softness in your thoughts.
Take a final deep breath in and a long gentle exhale out.
Really empty,
Empty,
Empty,
Empty,
Empty.
Continue to breathe exactly like this for as long as you need to.
If you're still experiencing tensions in your body or in your mind,
I really hope that this session helps you.
And thank you for breathing with me.
