Welcome to this week's meditation.
This week we're going to go through and explore several different breath work exercises.
Now the reason why I take you along a couple different ones is because not everyone resonates and feels good to each person.
Take the one that you like the most and take that with you and add it to your tool belt.
Every time you find yourself feeling extremely stressed out,
Triggered,
Or really frustrated or anxious,
Pause what you're doing,
Close your eyes,
Do the breath work that you like the best,
And just see how you feel after.
These are the tools to help us manage our stress,
Help us come out of that fight-or-flight moment in the moment.
So taking a seated position,
The feet can be flat on the floor,
Maybe you're seated on the floor,
That's fine.
We're going to inhale a nice straight spine,
Open the mouth,
Exhale slowly.
Starting to drop in,
We close our eyes.
A deep inhale,
The hands come to the knees,
Facing down for grounding.
Open the mouth,
Exhale.
Now I want you to take a mental scan of your body,
A mental scan of your mind.
What is going on?
What did you show up with in this moment?
Is there any tension within your body that you can feel?
This is not a place for judgment,
This is purely just observation.
Now taking a deep breath in,
Open the mouth,
Sigh it out.
And here we start.
The first breath exercise we're going to do is the box breath.
We're going to inhale for four,
Hold for four,
Exhale for four,
Hold for four.
Here we begin.
Exhale everything out.
Inhale,
One,
Two,
Three,
Four.
Hold for three,
Two,
One.
Exhale,
One,
Two,
Three,
Four.
Hold for three,
Two,
One.
Inhale,
One,
Two,
Three,
Four.
Hold for three,
Two,
One.
Exhale,
One,
Two,
Three,
Four.
Hold for three,
Two,
One.
Inhale,
One,
Two,
Three,
Four.
Hold for three,
Two,
One.
Exhale,
One,
Two,
Three,
Four.
Hold for three,
Two,
One.
Inhale,
Exhale,
Let it go.
Take a quick moment to acknowledge how you feel,
How did you like that breath work.
And we begin the five,
Seven,
Eight.
We inhale five,
Hold seven,
Exhale eight.
Here we go.
Exhale everything out.
Inhale five,
Four,
Three,
Two,
One.
Hold seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
One,
Two,
Three,
Four,
Five.
Hold seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Exhale.
Notice how you felt.
Did you like it?
Now I'm going to lead you on one final one for this week.
It's the I Let Go breath,
My personal favorite.
We're going to take nice deep inhales and you repeat to yourself,
I.
And as you exhale,
Slowly you repeat,
Let go.
Inhale,
I.
Exhale,
Let go.
Inhale,
I.
Exhale,
Let go.
A few more.
Inhale,
I.
Exhale,
Let go.
Feeling your body soften,
The shoulders losing tension,
Your face losing tension.
Inhale,
I.
Exhale,
Let go.
Nice deep breath in.
Nice deep breath out.
Now take a moment before you end this meditation to see which one did you like best?
Which one did you resonate with the best?
Next week we will start with stress release and then we will move on completely personalizing it to you.
I wish you happiness and health through this journey and I hope that one of these can be added to your tool belt for your stress.
Namaste.
