This practice is all about slowing down and bringing a sense of calm to your body and mind.
Maybe you're feeling overwhelmed or anxious,
Or maybe you're getting ready to go to sleep,
Or maybe you just want to feel a little bit more peaceful.
In any case,
Trust that this meditation and breathing practice is going to do what it needs to do for you.
Let go of any specific expectation or pressure to do it in a certain way.
Take a moment to find a comfortable position,
Whether it's seated or lying down.
Let yourself arrive in this moment.
Don't worry about what was going on before you started this practice or what you're going to be doing when it's over.
For now,
Just focus on your breath.
Focus on arriving in this moment,
Allowing your body and your mind to relax into it.
Bring your attention to your face.
Release any tension in your forehead,
Between your eyebrows,
In your jaw,
Or in your cheeks.
Just let your face be soft.
Allow your shoulders to come down and give your body a little scan to see if there are any areas that are feeling tense or uncomfortable,
And try to let those areas become soft and relaxed.
Let go of the tension and arrive in this moment with a feeling of softness.
And now notice your breath.
We're going to be using the 4-7-8 breathing technique,
Which involves inhaling for four seconds,
Holding the breath for seven seconds,
Holding the breath for seven seconds,
And exhaling for eight seconds.
This pattern of breathing helps to calm the nervous system with an elongated exhale,
Activating your body's relaxation response.
We're going to do two rounds of four breaths.
So take a deep breath into your belly and exhale to let it out completely.
Empty it all out.
And then we will begin.
Inhale for 4,
3,
2,
1.
Hold for 7,
6,
5,
4,
3,
2,
1.
Exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 7,
6,
5,
4,
3,
2,
1.
And exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Inhale for 4.
Hold for 7.
And exhale for 8.
Inhale for 4.
Hold for 7.
And exhale for 8.
And now return to your regular breath.
Notice how you feel.
Notice if you feel any discomfort or if any tension has been reintroduced in the body.
Take a moment to relax again.
Relax the skin of your face,
Your shoulders,
Any area that feels like it needs more softness.
Let it relax.
And again,
Take a deep breath in And again,
Take a deep breath in and let it all go with a big exhale as we prepare for our second round.
Inhale for 4,
3,
2,
1.
Hold for 7,
6,
5,
4,
3,
2,
1.
Exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 7,
6,
5,
4,
3,
2,
1.
Exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Inhale for 4.
Hold for 7.
And exhale for 8.
Inhale for 4.
Hold for 7.
And exhale for 8.
Inhale deep into the belly.
And exhale to let it go.
Without expectation,
Notice how you feel.
And one last time,
Scan your body for any areas of tension.
Relax your shoulders.
Relax the space between your eyebrows.
And allow a sense of calm and softness to rest throughout your body.
I hope you're feeling calmer.
I hope you're feeling more relaxed.
Remember that you can return to this practice whenever you need it.
Let's take a final deep breath together.
In through the nose.
And out through the mouth.
Thank you for practicing with me.
