Music Begin seated on the earth.
If you're on a chair or your bed or the couch,
See if you can move to the floor so you can feel the solidity of the earth below you.
Music Take a minute to bring awareness to all the parts of your body that are in direct contact with the earth below you.
Music And slowly begin to call back into your body any energy that you may have left elsewhere.
Perhaps in conversation with another.
You may have left your energy at work.
Perhaps your energy is caught up in a list of to-do's.
Or it could even be stuck in the past,
Reliving old stories.
But all of this energy is yours and belongs to you.
It needs to return to your body in this present moment.
So call it back in and feel it enter through your heart space.
Renewing your energetic stores.
Feeling you back up.
Bring your awareness now to your natural breath.
Not trying to change it in any way,
Just observing.
Noticing the subtle inhale and exhale.
Wherever you are,
Placing both hands over the belly.
And as you slowly begin to deepen the breath,
Feel the hands rise on the inhale and fall on the exhale.
Hands rise on the inhale breath and gently fall on the exhale breath.
Just keep your awareness,
Keep your focus on the rise and fall.
It's so important to connect with your breath.
Connect with its ability to move you,
Shift you and remind you of its cyclical nature.
Deep inhale and long slow exhale.
Now with one hand remaining on the belly,
Move the other hand to your upper chest.
Start to count the breath.
If at any time you start to feel restricted by the count,
Just let it go and come back to your natural breath.
We're going to start by breathing in through the nose.
Sending the breath down into the belly for four counts.
Breathing in two,
Three,
Four.
And breathing out two,
Three,
Four.
Breathing in two,
Three,
Four.
Breathing out two,
Three,
Four.
Breathing in two,
Three,
Four.
Breathing out two,
Three,
Four.
Continuing to breathe in this rhythm.
All while noticing the weight of your body into the earth below you.
Feel the solidity of your body as it's planted on the earth.
On each exhale really allow the heaviness of your body to melt into the earth below.
Continuing to breathe in for two,
Three,
Four.
Breathing out two,
Three,
Four.
Continuing to breathe in this rhythm.
Simply by breathing we are calming our nervous system.
Allowing it to be settled and soothed.
Simply by connecting to the earth and breathing deeply.
You're allowing yourself to slip into a parasympathetic state.
Breathing in for two,
Three,
Four.
Breathing out two,
Three,
Four.
Breathing in two,
Three,
Four.
Breathing out two,
Three,
Four.
If you're feeling overwhelmed or anxiety in your body,
Think of it as energy.
Send this rhythmic breath to the places in your body where overwhelm or anxiety reside.
Use the breath to break it up.
Shift it,
Allowing it to move,
Disperse and dissolve with each inhale and each exhale.
Breathing in for two,
Three,
Four.
Breathing out for two,
Three,
Four.
Breathing in for two,
Three,
Four.
Breathing out two,
Three,
Four.
This overwhelm and anxiety can creep up on us with no agenda.
But rather than resist or allow it to engulf you,
Use the breath to connect to self.
Feel the breath glide in the nose and out the nose.
Feel the hands as they connect to the belly and the heart,
Rising on the inhale,
Falling on the exhale.
Using the breath to break up the intensity of this energy.
Using the breath as a way to stay present,
Not allowing yourself to run away with energy that is not yours.
Breathing in for two,
Three,
Four.
Breathing out two,
Three,
Four.
Breathing in two,
Three,
Four.
Breathing out two,
Three,
Four.
Continuing to breathe in this rhythm.
Breathing out two,
Three,
Four.
Breathing out two,
Three,
Four.
Letting go of the count and bringing yourself back to a natural breath.
Allowing your hands to fall into your lap.
Taking a deep inhale through the nose.
Gently parting the lips to exhale through the mouth.
And again,
Deep inhale through the nose.
And a long,
Slow exhale out through the mouth.
One last time,
Deep inhale through the nose.
This time a loud audible exhale out through the mouth.
And when you feel ready,
You can open your eyes.
Allowing your hand to fall into a physical body.
