Welcome.
Thanks for joining me today.
Today we're going to work with a short practice that's designed to help us self-regulate when all the stresses of life start to feel like too much.
Whether that looks like anxiety or frustration or anger,
Fear,
Like a short fuse,
Sadness,
Or anything else,
This really short,
Super simple practice can help to bring back some balance.
So we'll get right into it.
Find any position that appeals to you right now.
Something comfortable.
Maybe that's sitting,
It could be lying down.
You can even do this practice standing or in the midst of whatever you're doing,
As long as it's safe to pause.
If it feels good,
Just gently allowing the eyes to close.
If allowing the eyes to close doesn't feel quite right today,
Then just gently allowing the gaze to soften,
Not looking at anything in particular.
Letting everything be out of focus.
And starting with a deep breath in wherever you are,
Filling the lungs,
Taking in as much air as you possibly can.
Make it really exaggerated.
And when you can't take any more in,
Open your mouth,
Let it whoosh out,
Release.
And we'll do that again.
A huge,
Long,
Deep breath in.
Really taking in as much as you can,
Feeling the lungs and the belly expand.
And opening the mouth.
Letting go of that air.
Do that one more time.
Inhaling,
Make this the biggest,
Deepest breath yet.
The deepest breath of today.
Opening the mouth,
Letting that breath out.
Releasing any excess energy.
Noticing what's left after those big breaths.
Feeling if there's any resonance there.
You don't need to change anything.
Just noticing.
Take a normal inhale together.
And a normal exhale,
Whenever feels regular.
We'll inhale,
2,
3,
4,
5.
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
4,
5.
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
4,
5.
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
4,
5.
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
4,
5.
Exhale,
2,
3,
4,
5.
Letting go of the control of the breath now.
Just allowing it to go back to however it wants to be.
Maybe noticing how it shifts slowly over several rounds of breath.
Until it comes to a place where it feels settled.
Just noticing when that happens.
When it feels a little more regular.
Letting it be easy.
And finding something in this moment that feels pleasant.
Maybe the energy of your day has slowed down in this pause.
Maybe taking time to breathe has brought something pleasant.
Be in the body,
Maybe in the mind.
It's really soaking that pleasant feeling in.
Relish it.
And gently allowing the eyes to refocus or to reopen if they were closed.
Starting to take in whatever is in the field of vision.
Getting ready to step back into the day with just a little more balance after this short practice.
Thank you for practicing with me today,
For taking the time and for doing something for you.
I'll see you next time.
