Welcome to this short practice to bring your mind and body together when it needs to feel a little more solid.
You can return to this practice as often as needed.
We'll begin by finding a comfortable position,
Preferably a posture where your torso is upright.
Try to align your shoulders over your hips and your chin is parallel to the floor.
Arms can be wherever is comfortable.
You can also be up against a chair or a wall with your back if that helps you maintain this alignment.
We'll take three breaths in and out together before moving forward.
Feel free to lower your gaze or close your eyes and exhale all the air out.
When you're ready,
We'll begin to inhale through the nose,
Two,
Three,
Four,
Five,
Six,
And exhale through the mouth,
Two,
Three,
Four,
Five,
Six.
In through the nose and out through the mouth.
In through the nose,
Last one,
And out.
Allow your breath to return to normal.
You can keep your eyes closed or lowered as we go into our next round of three breaths.
And last round here.
We'll take our dominant hand outstretching the fingers and place this outstretched hand on your chest with the thumb and index finger on opposite sides of your collarbone just below it.
Take your other hand with the fingers outstretched and place it on top of this hand,
Maybe applying a light pressure or simply allow the hand to rest on top of the hand on top of the chest.
Once you're ready and you feel in position,
Again,
Thinking about your alignment and where your hands are,
Just on this upper part of the chest,
Just below the collarbone.
We'll empty out all of the air and exhale through the mouth.
And then we'll begin again to inhale through the nose now,
Two,
Three,
Four,
Five,
Six,
And exhale through the mouth,
Two,
Three,
Four,
Five,
Six,
And in through the nose,
And out through the mouth.
Last one in.
And out.
Return your breathing to normal.
You can keep your hands here as you continue to just breathe,
Noticing your natural rhythms or relax your hands down to your lap.
You may open your eyes,
Move the head slowly side to side.
Thank you for taking a moment to ground with me today.
And I hope that you feel more centered as you go on with your day.
