Hi.
Welcome.
I'll be guiding you through a practice to help you unwind.
So whether you're needing to decompress from the day or the week,
Or maybe you just need some help shifting into a more relaxed state,
This practice will help you find that place,
That sweet spot.
The truth is that these days most of us have a really hard time shifting from our going,
Going,
Doing state into a place where we feel we can rest or relax or let go.
And oftentimes we reach for substances or other perhaps unhealthy things to help us make that transition.
But today I'd like to give you the tool of the breath to help you make that shift with ease.
And you'll see really how easy it is.
So we'll be doing a couple of different breathing practices today.
And one of the tricks to help you shift into a relaxed state is actually to activate your nervous system a little bit at first.
So it's almost like we're going to give our car a little bit of gas so that the engine can decelerate.
I want you to know it's okay if it takes you a little time to land here and to slow down.
We've got time.
So just know that if you're agitated or frustrated,
Got a lot of energy to burn,
By the end of our time together,
You'll be feeling much different.
So just finding a comfortable seat or laying down here,
Whatever feels best to your body.
And if it feels right,
Perhaps bringing a hand to your belly,
Maybe to your chest or giving your arms a squeeze here.
Just starting to pay attention to your body.
And that despite how busy your mind might be,
Your body's here in this moment.
And so we'll begin our practice today by just taking 10 nice deep breaths into the belly through the nose.
And on our exhale,
We're going to invite a gentle sound or a sigh sort of welcoming you into a gentle letting go.
So just start by taking a nice easy breath in through your nose.
And exhale,
Letting go.
One more easy breath through the nose.
Send that breath into your belly.
Good.
And then exhale.
Nice.
Here we go.
In through the nose.
Reasing the day.
Breathing in.
Nice full deep breath and just let go on your exhale.
You don't have to hold any tension in this moment.
We have three more.
We're just going to speed these breaths up just a little bit only for 10 breaths here or just revving your nervous system just a tiny little bit and then we're going to coast into a peaceful rest.
So breathing in a little quicker now through the nose out through the mouth.
Last breath.
Breathe out all the air on your exhale.
And then just let the breath flow in gently.
And just see if perhaps already you might start to notice you're feeling a little bit different.
We're now going to shift into a 4-7-8 breath.
So you're going to breathe in through your nose for the count of four,
Hold for the count of seven and breathe out through pierced lips for a count of eight.
Just really easy,
Just following along.
Welcoming you into a softening here.
We breathe in through our nose for four,
Holding at the top for seven,
Out through the mouth for eight,
In through the nose,
Hold at the top,
Out through the mouth for eight.
Breathing in.
Hold.
Breathing out.
Breathing out.
Breath in.
Hold.
Breathe out.
One more time,
In through the nose.
Holding at the top.
Breathing out through the mouth.
You can continue with this breath or you can let your breath return to normal.
Perhaps imagining that what you've been holding onto.
All the busy energy just melts down your back,
Your spine,
Your arms,
Your legs,
Back to the earth.
All the worry.
All the busy.
All the dissolving.
Maybe you start to feel a quality of slowness available here.
I encourage you to rest in it.
Soak it in for this next minute.
Breathe in.
Breathe out.
