Welcome to your evening gratitude and breathwork meditation.
We'll begin with a quick gratitude practice and then moving on to breathing.
So as you're ready you can either sit down or lay down,
Getting comfortable where you are and softly closing down your eyes if that feels good to you today.
You should begin to take notice of your breath,
Take notice of where you're either seated or laying down,
Feeling the material beneath you.
Begin to relax a little bit on each exhale,
Trying to release any tension from your body and if some of it's a bit stubborn that is okay as well.
From your settled state,
Begin to think of three things that you are grateful for today.
You recognize that some days that can be difficult and be hard but even if it's the smallest thing,
Your morning cup of tea,
You saw a dog on your walk or maybe it's something bigger.
Just take a moment to acknowledge those three things,
Feeling that excitement,
That joy,
That happiness in your body.
From those three things you're grateful for,
I would like you to think of one thing you are proud of,
One thing that you did today that made you feel proud,
Made you feel happy.
Again,
Even if it's the smallest of things like you got out of bed today,
You got dressed today,
Take a moment to be proud of yourself for that and honouring that some days it might look like more,
Some days it might look like less.
From here you can wrap your arms around your body if that feels good,
Give yourself a little hug,
A little squeeze.
Once you're settled again we will move into our breathing practice.
This breathing practice is the 4-7-8 method.
It encourages relaxation,
Helps ease anxiety and can help you to sleep.
Helps your mind switch from a sympathetic to a parasympathetic system.
So for the first round I will count for you and after that I will just prompt you into each section of the breath.
So to explain it briefly you will inhale for 4 seconds,
You will hold that breath for 7 seconds and you will exhale for 8 seconds.
We will be doing this practice for almost 5 minutes.
If at any point you feel overwhelmed you can move back to a gentle breath and come back to it.
So as you are ready you can begin to inhale for 1,
2,
3,
4,
Hold,
1,
2,
3,
4,
5,
6,
7 and exhale 1,
2,
3,
4,
5,
6,
7,
8,
Inhale,
Hold,
Exhale,
Inhale,
Hold,
Exhale,
Inhale,
Hold,
Exhale,
Inhale,
Hold,
And exhale,
Releasing any tension as you exhale.
Inhale,
Hold,
Relaxing your shoulders,
Any tension,
Exhale,
Inhale,
Hold,
Exhale,
Inhale,
Hold,
Exhale,
Inhale,
Hold,
Again releasing any tension in your shoulders and your body and exhale,
Inhale,
Hold,
Exhale,
Inhale,
Hold,
And exhale,
Feeling yourself become more calm as you inhale again,
Hold,
Exhale,
Final round inhale,
Hold,
And exhale,
Releasing any final tension from your body.
Now you can return to a normal breath,
Taking note of how you feel in your body now if your breath is a little easier,
Feeling any relaxation,
Any easing of anxiety,
Of stress,
Maybe even tiredness,
And finally you can begin to look at your fingers and toes again,
You can open your eyes and take a look around.
As you're ready you can end your practice,
I hope you have a lovely day,
And thank you for being here.
