With this mindfulness practice we are learning a specific breathing technique that may help you to calm down and relax faster.
Find a comfortable position,
One in which you can breathe deeply and easily.
It might be helpful to straighten your back and to roll back your shoulders if you have chosen a sitting posture,
But it is also okay to lie down or to stand.
If it feels good for you,
You may close your eyes and let us arrive here by asking one question.
How am I doing right now?
Any answer is fine.
If you're doing good,
It's fine,
And if you're doing not so good,
It's totally okay.
There's no need to change anything right now.
All that matters is that you are here in this moment.
When you are ready,
Then I would like to invite you to bring your attention to your hands.
Try to notice all the sensations you do have at your hands.
Maybe you're feeling your other hand or your jeans or your legs.
Just observe and be curious what sensations you observe in your hands,
And move on with your attention to your eyes.
What do you observe at your eyes?
Just be open and curious,
And move on with your awareness to your mouth.
What kind of taste do you observe at your mouth?
And whatever you notice in your mouth can be there.
May it be pleasant,
Unpleasant or neutral,
And eventually your mind drifts off to the past or to the future.
That is totally normal and totally okay.
Bring back your attention to the present,
To the senses of hearing.
What kind of sounds do you observe?
What kind of sounds are nearby?
As it may be,
My voice or the ventilation of your laptop or computer eventually,
Or the breathing of another person sitting close to you,
What kind of sounds do you observe nearby?
And what kind of sounds do you observe further away?
Is there maybe a car passing by,
Or do you hear eventually a bird singing?
Just let the sounds come to you.
Don't seek for them.
Just let them come to you,
And move on to your nose.
What kind of sensations do you observe at your nose?
Can you maybe observe how cool air flows into your lungs when you breathe in,
And how warm air flows out?
Maybe you also notice the wind at your nose when you breathe in and out,
And I want to breathe now with you in a particular manner,
And if you have the impression that breathing stresses you,
Then either you are focusing onto your feet,
Or you can always terminate this exercise.
I would like you now to breathe in deeply through your nose,
And breathe out either through your nose or your mouth,
Whatever fits best for you,
And when you breathe in try to expand your belly.
Try to give as much space to your organs as possible,
And I would like you now to count your breathing in your own pace,
And start when you breathe in to count four seconds when you breathe in.
Then I want you to hold your breath for four seconds,
And then you breathe out for approximately six seconds.
If it's just five seconds it's no problem.
Breathe in for four seconds,
Hold your breath for four seconds,
And breathe out for six seconds if it's a bit shorter,
It's no problem at all.
You breathe in for four seconds,
Hold your breath for four seconds,
And breathe out for six seconds.
If it's six or five seconds,
No worries.
What is most important is that you try to breathe out longer than you inhale.
You breathe in for four seconds,
Hold your breath for four seconds,
And breathe out for six seconds,
And eventually your mind drifts off and you tell you funny stories from the past or from the future.
If this is the case,
Try to be gentle to yourself and return to your breathing.
You breathe in for four seconds,
Hold your breath for four seconds,
And breathe out for six seconds.
Breathe in for four seconds,
Hold your breath for four seconds,
And breathe out for six seconds.
Just try to count for yourself,
And if you get lost in your thoughts,
No worries.
It's totally natural,
And just return to your breathing.
Four seconds in,
Holding for four seconds,
And breathing out for six seconds.
If it's just five seconds,
It's totally okay when you breathe out,
And take one last round for you in this rhythm.
Four seconds in,
Hold the breath for four seconds,
And breathe out for six seconds.
And let your breathing become normal.
Just breathe in and out.
Breathe in,
And when you breathe out,
Try to let go of everything.
When you breathe in,
Try to notice your breath,
And when you breathe out,
Try to let go of everything.
Maybe you want to let go of tensions in your face.
Try to let go of everything.
And we are slowly coming to the end of this mindfulness practice,
But before doing so,
Let me ask you two last questions.
The first question is,
What did you learn about yourself?
And the last question is,
How are you doing now?
And all answers are fine.
If you're doing good,
It's fine,
And if you're doing not so good,
It's totally okay.
Take three last deep breaths in your speed.
And when you're ready,
Then take all the time you need to open your eyes.
