Find a comfortable seated position where you can be relaxed yet alert.
Allow yourself to shift or wiggle so that you can be 2% more comfortable.
And when you arrive,
Empty all the breath from your lungs and take a slow breath in through your nose.
Fill all the way up.
And open your mouth,
Exhale,
Sigh it out.
Two more times just like this.
Slow breath in.
Open the mouth,
Exhale it out.
Good.
One more time.
Slow breath in.
Exhale,
Slow breath out.
Take a moment to check in with yourself.
Notice how you're feeling in your physical body.
Do you notice any areas of tension or tightness?
See if you can invite in a little softness and a little ease into those areas that feel tight or tense.
And see if you can soften any holding or gripping you may be experiencing.
We'll shift into a four count breathing practice.
We'll inhale for four counts,
Then pause for four counts,
Exhale for four counts,
And pause for four counts.
We'll repeat this a few times and I'll guide you through it.
And then I'll leave some time and space for you to find a few rounds at your own breath.
Inhale two,
Three,
Four.
Pause two,
Three,
Four.
Exhale two,
Three,
Four.
Pause two,
Three,
Four.
Inhale two,
Three,
Four.
Pause two,
Three,
Four.
Exhale two,
Three,
Four.
Pause two,
Three,
Four.
Inhale two,
Three,
Four.
Pause two,
Three,
Four.
Exhale two,
Three,
Four.
Pause two,
Three,
Four.
Inhale two,
Three,
Four.
Pause two,
Three,
Four.
Inhale two,
Three,
Four.
Pause two,
Three,
Four.
Exhale two,
Three,
Four.
Find a few more rounds at your own breath.
If you'd like to extend or shorten the count,
Feel free to do so.
Finish up your last cycle of breath.
Allow your breath to return back to normal.
And take a moment to just notice what it feels like as you breathe in through your nose.
And then as you exhale,
Just notice what it feels like to be in the air.
And then as you exhale,
Just notice what it feels like to be in the air.
And then as you exhale,
Just notice what it feels like to be in the air.
And then as you exhale,
Just notice what it feels like to be in the air.
And then as you exhale,
Just notice what it feels like to be in the air.
And then as you exhale,
Just notice what it feels like to be in the air.
And then as you exhale,
Just notice what it feels like to be in the air.
And then as you exhale,
Just notice what it feels like to be in the air.
And then as you exhale,
Just notice what it feels like to be in the air.
And then as you exhale,
Just notice what it feels like to be in the air.
And then as you exhale,
Just notice what it feels like to be in the air.
And then as you exhale,
Just notice what it feels like to be in the air.
And then as you exhale,
Just notice what it feels like to be in the air.
And then as you exhale,
Just notice what it feels like to be in the air.
And then as you exhale,
Just notice what it feels like to be in the air.
And then invite in a little ease,
A little calm.
And then invite in a little ease,
A little calm.
And then invite in a little ease,
A little calm.
And when you feel ready,
Take a slow breath in,
And when you feel ready,
Take a slow breath in,
And a slow breath out.
And blink your eyes open,
Welcoming yourself back into your physical space.
And blink your eyes open,
Welcoming yourself back into your physical space.
Thank you so much for practicing with me today.
