Find a comfortable sitting position and gently close your eyes and just allow yourself to arrive in the present moment.
Let go of the past.
Let go of all the worries of the future.
Just be in the here and now.
Allow your facial muscles to relax.
Relax your shoulders.
Just allow your breath to become calm and effortless.
Just for a moment,
Become aware of your natural inhalation and exhalation.
In the following breathing exercise,
We're going to do the squared breathing.
This is a calming breathing exercise and it can bring you some clarity in your mind as well.
The exercise is going as follows.
We're going to breathe in for four counts.
Then we're going to hold the breath and we're going to breathe out for four counts and we're going to hold the breath again for four counts.
I will guide you through it,
So just relax and breathe out completely.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
And come back to your natural breath.
Notice how you feel.
Do you feel more clarity,
More relaxed?
Or even if you don't notice any difference,
Just notice how you feel in this moment.
While you are following your natural breathing,
Inhalation,
And exhalation.
Now,
Slowly,
You can bring your hands together in front of your heart.
And thank yourself for taking this short time to practice with your breath.
Take this time for yourself to calm down,
To connect with the present moment.
Thank you so much for practicing today with me.
Enjoy your day.
