Welcome to the Jones and Foor breathwork and meditation.
Today,
We're going to work on gratefulness and help you feel better,
Stronger,
And more grateful.
So find a place that is comfortable for you.
You can sit,
You can lay down,
Whatever works for you,
But find a place where you are comfortable.
Then close your eyes and breathe.
Breathe in through the nose and out through your mouth or nose.
A nice slow breath in and a slow exhale out.
Keep breathing.
And you pause at the moment of each one.
Let's do this together.
Let's breathe in.
Hold.
And then exhale.
And hold.
Breathe in.
Hold.
Exhale.
Hold.
Keep going and breathe in.
Hold.
Exhale.
Hold.
Breathe in and keep this going where you hold.
This is called box breathing or square breathing.
Exhale.
And hold.
Hold.
And exhale.
Continue the square breathing,
The box breathing.
And listen.
When you are able to control your breath,
You're able to control your mind and your body.
You can slow your heart rate down.
You can slow your mind down from racing.
So if you ever feel overwhelmed or anxious,
Come back to your breath and breathe.
In and hold.
Exhale.
Hold.
Now just breathe normally.
Nice slow deep breaths.
Taking a gentle pause at the top and the bottom of each breath.
And as you're breathing,
Focus on your nose,
That air coming in through your nostrils,
Filling up your lungs.
And then the sensation as you exhale.
Breathe in.
Breathe out.
Focus on that sensation.
Thoughts are going to come into your mind.
That's okay.
Acknowledge them and dismiss them.
Now focus your thoughts on one thing that you are grateful for.
It can be something big or something small and that is okay.
Find one thing to focus on.
Something that you're grateful for.
Continue to breathe.
Letting your mind focus on that one thing.
Your mind might want to wonder how the thoughts come in.
Acknowledge it,
Then come back to that thing you're grateful for.
And breathe.
Keep breathing.
Letting that grateful moment,
That thought,
Fill your body,
Fill your mind.
Letting that warmth overtake your body.
Couple more breaths.
Last one.
Bring your thoughts back to that sensation as you breathe in.
The air coming in through your nostrils,
Filling up your lungs,
And then exhaling.
When you're ready,
Wiggle your toes and fingers and slowly open your eyes.
Feel that warmth,
That lovingness that you have from being grateful.
Carry that throughout your day.
If you're stressed or anxious at any time,
Remember,
Come back to the breath,
Remind yourself of what you're grateful for,
And you'll feel calmer,
You'll feel ready to take on the day.
Thank you for listening today,
And I'm looking forward to working with you tomorrow.
Have a wonderful day.
