So we're going to go ahead and start off by taking a nice deep in breath so connecting with your breath slowly exhaling another nice deep in breath slowly exhaling and so which we are waking up and bringing to our presence the lungs I'm going to go ahead and do that one more time nice deep in breath and slowly exhaling good so when we begin to connect with our breath our brain waves begin to calm down and become at ease so the next step is as we took in that moment of breathing let's make sure that we are breathing fully where we are breathing into our abdomen our intestines our gut our core so I want you to place your hands right over your belly and when you inhale your belly is going to expand and when you exhale your belly is going to contract ok so really focus on when you are inhaling so let's go ahead and take a nice deep in breath so nice deep in breath and slowly exhaling another nice deep in breath making sure the belly is expanding slowly exhaling your belly is now contracting again nice deep in breath where your belly is expanding and slowly exhaling nice deep in breath slowly exhaling and slowly exhaling slowly exhaling ok so the next one we are going to do is very similar but instead in between the inhale and the exhale we are going to hold our breath for 4 seconds ok so nice deep in breath hold your breath for 4 seconds 1,
2,
3,
4 slowly exhaling ok let's take another nice deep in breath hold it in for 4 seconds 1,
2,
3,
4 slowly exhaling again your palms are right over your belly so while you are inhaling you are expanding your belly is expanding so nice deep inhale hold it in for 4 seconds and slowly exhaling ok one more time nice deep inhale belly expanding hold it in for 4 seconds and slowly exhaling ok on this next one we are going to keep the hands right over the belly but instead we are going to close our eyes and you are going to focus on your breath by going inward by us closing our eyes we are pausing the stimulants from outside of us and returning internally within us so that we bring complete attention to our inner world so close your eyes and I will go ahead and guide you nice deep inhale hold it in for 4 seconds slowly exhaling nice deep inhale belly expanding hold it in for 4 seconds slowly exhaling once again nice deep inhale belly expanding hold it in for 4 seconds and slowly exhaling ok one more time nice deep inhale hold it in for 4 seconds and slowly exhaling now dropping your hands down to your legs or your knees and slowly exhaling now dropping your hands down to your legs or your knees coming back into that rhythm of your breath eyes are still closed and just following how your breath slowly took that inhale and as you held that breath for 4 seconds and slowly exhaling it out so I would like for you to return to that cycle of your breath so taking a nice deep in breath belly expands hold it in for 4 seconds slowly exhaling another nice deep in breath hold it in for 4 seconds and slowly exhaling alright so now I would like for you to follow your breath and we are going to have a few moments of silence and meditation and just being able to feel your breath and feel the stillness and the groundedness remembering that as you inhale you are bringing fresh new air fresh new moments and as you exhale you release the things that no longer serve you so let's begin by having a few moments of meditation and silence by following our breath and if your mind wanders definitely come back to the breath perhaps feeling and sensing how your belly expands perhaps even counting as you inhale and hold and exhale and I'll be coming in as you go in your meditation let's go ahead and come back to our breath and begin a few moments of stillness and now we are going to take a few moments of silence okay so now let's return to our breath nice deep in breath hold it in and slowly exhaling and slowly opening up your eyes alright well this concludes your breath work and meditation have a blessed day
