Okay,
Beautiful.
Finding a comfy seat with as much of a nice tall upright spine as you can and if that's supported by a chair or if you can sit upright,
Even sitting further forward on the edge of the seat,
Feet flat on the earth.
Closing the eyes,
Letting your hands fall wherever they're comfy.
And we'll begin by finding some length in the spine.
So I want you to just gently start to exhale and as you do that bring your focus to the tip of your tailbone.
And as you breathe in,
Don't worry about the length of breath right now,
But as you breathe in just imagine that your spine is getting a little taller,
Just without tension,
Just effortlessly reaching up through the crown of your head.
And as you breathe out just let the shoulders soften but keep length in the spine.
And do that two more times.
So bring your awareness to the tip of the tailbone and as you breathe in,
Follow your spine up as you breathe.
Effortless reach up to the crown of the head without tension and then exhale,
Keeping that length,
Let the shoulders soften.
All the way from ears out across tops.
And one more,
Awareness to the tip of tailbone and breathe in as you draw your awareness up through the spine.
And exhale,
Soften.
And guiding into our box breathing.
So inhaling for four,
Three,
Two,
One.
And pause for four,
Three,
Two,
One.
Exhale for four,
Three,
Two,
One.
And pause for four,
Three,
Two,
One.
Keep going.
Inhale for four,
Three,
Two,
One.
And pause for four,
Three,
Two,
One.
Exhale for four,
Three,
Two,
One.
And pause for four,
Three,
Two,
One.
Last one.
Inhale for four,
Three,
Two,
One.
And pause for four,
Three,
Two,
One.
Exhale for four,
Three,
Two,
One.
And pause for four,
Three,
Two,
One.
I want you to keep going with this box breathing in your own mind,
Your own count.
In for pause for,
Out for pause for.
And I want just a gentle stretch.
So whatever is comfortable for you,
Find it a little bit longer and stick with it and it will get easier.
And this is for the capacity of your breath.
This is for support for your heart.
So as you hear the rest of this audio,
I'm just going to say a few things for you,
But I want you to keep focusing on that box breathing.
So keep counting for in,
Pause for out,
Pause.
Keep following your breath and whether you're visualizing the number or hearing it,
As you listen,
Keep going.
And if you lose the count,
Just start again.
Keep going.
You've just got another two more minutes,
That's all.
Keep breathing space into the body.
And know that you have this beautiful energy within you that you're nourishing as you breathe here.
Know that as you nourish the body,
You do the rest for the system,
For your mental health,
For your emotional health.
In this simple five minutes of breathing,
You're really nourishing your health and you're taking this time for you,
Just such a sweet short time.
Know that I am growing.
Know that I am loved.
And as you're counting,
You may also hear that I am growing and I am loved.
I am worthy of this time.
Keep breathing or come back to the count.
Start again.
You're nearly there,
Less than a minute.
I can be equally soft and strong.
I can be vulnerable and resilient.
I am nourishing self and that in turn nourishes others.
I can be soft and strong.
I am soft and strong.
I can be vulnerable and resilient.
I am vulnerable and resilient.
I am loved.
Come to the last round.
Finish the round you're on and do one more of your box breathing.
And then slowly release any control over the breath and let it go back to natural and spontaneous.
For just a very short moment,
Enjoy the energy that's shifted here for you.
Mentally pat yourself on the back for the time that you've taken,
Such a short sweet time.
And this will add to you each and every day.
The more you do it,
The better you'll feel.
So much love for you and I'm here if you need it.
