Welcome to this mindset reset breath practice.
This is a short practice that you can use any time of the day when you just want to make a shift in your body or mind to reset your nervous system and to calm down.
So find a place where you can be undisturbed for a few minutes and you can do this meditation either sitting down or lying down,
Whatever you prefer,
And just make sure that your spine is straight.
Go ahead and relax wherever you are.
This is a time to let go of everything that's happened so far in your day.
Let go of what you need to do next.
These few minutes are just for you.
So we're going to start by taking three deep breaths.
So I want you to breathe in through the nose,
Filling up your stomach,
Your chest,
Feeling that expand.
Breathe in as deeply as you can and then hold the breath at the top.
Now let the breath go through your mouth with an audible sigh,
Letting go of your day so far.
Let's do this again.
I'm going to do it with you.
Take a deep breath in,
Hold the breath at the top,
And sigh it out.
One more time,
Deep breath in,
Feeling your stomach and your chest expand,
Holding at the top,
And then sigh it out.
Now you can go back to a normal breathing pace,
In and out of your nose,
And slow your breathing down.
See if you can breathe in for five seconds,
Hold for a second at the top,
And breathe out for five seconds.
Let's do this together.
Breathe in,
1,
2,
3,
4,
5,
And hold,
And exhale through your nose,
2,
3,
4,
5.
Let's do that again.
Breathe in,
2,
3,
4,
5,
And hold,
And breathe out,
2,
3,
4,
5.
Continue doing this now at your own pace,
Breathing in and out through the nose.
Just remember to relax and slow your breathing down.
Good job.
Now as you're doing this,
Your mind may start wandering,
And that's okay,
That's what our minds do.
If this happens,
I ask that you just let go of that thought,
Or an emotion,
Or a sensation that's coming up for you,
And refocus on your breath.
Good work.
Breathing in and out through the nose,
Pausing at the top,
And then breathing out.
Now as you're breathing and you're focusing on your breath,
See if you can relax just a little bit more.
We're going to start at the top of the head,
And just scan briefly down our body,
So starting at the top of your head,
See if you can let go.
In your head and in your face,
Are you holding your jaw,
Can you let it go?
Your throat,
How about your shoulders,
Can you let them fall down a bit more?
Your chest,
Your stomach,
Your hips,
Go back up to those shoulders,
Can you let them go a little bit more?
Relax those shoulders,
And feel your way down both of your arms to your fingers,
And relax your hands.
If you're sitting or lying down,
Relax your sit bones,
And then your thighs.
Relax them a little more,
And your calves,
Your lower legs,
And your feet.
Now visualize your entire body just letting go,
Good work.
Now as we close our practice,
We're just going to increase these breaths one more time,
So let's take a deep breath in through the nose,
As big as you can make,
An extra sip at the top,
And then let it go with a sigh.
Let's do that two more times,
Big breath in through the nose,
Hold at the top,
And sigh it out.
One more time,
Big breath in,
Hold at the top,
And sigh it out.
Good work.
Thank you for joining me today for this breath work practice.
I hope you have an amazing rest of your day.
