Hello and welcome to this breathing practice.
Firstly,
Well done for carving out this moment of calm for yourself.
The technique we're about to practice offers a gentle reset and some respite from the outside world as you begin to connect back with your inner calm.
Are you ready?
Let's breathe together.
So take a moment to find a comfortable seat.
And if you're somewhere that feels safe to close your eyes and take this opportunity to rest your eyelids down.
If that's not possible today,
Find a spot to gently focus your gaze or softly look beyond the tip of your nose.
Now bring your attention to the feeling of your breath in your nostrils as you breathe in and out.
Feel the breath at the tip of your nose as you inhale and notice a slight coolness entering the nose.
And as you exhale,
Find a soft warmth filling your nostrils.
Now keep with this soft movement of the breath as you prepare to be guided through a gentle breath count where we'll slowly add and build and breath retentions to calm the mind further.
So on your next breath in,
Inhale to a count of 4,
2,
3,
4.
Next breath out,
Exhale to a count of 4,
2,
3,
4.
Again inhale 4,
2,
3,
4.
Exhale for 4,
2,
3,
4.
Inhale 4,
2,
3,
4.
Exhale 4,
2,
3,
4.
Once more inhale for 4,
2,
3,
4.
Exhale 4,
2,
3,
4.
Let's add some breath holds now.
Inhale for 4,
2,
3,
4.
Hold in the breath.
Now exhale 4,
2,
3,
4.
Hold out the breath.
Inhale for 4,
2,
3,
4.
Hold for 2.
Exhale for 4,
2,
3,
4.
Hold out the breath for 2.
Inhale for 4,
2,
3,
4.
Hold in the breath for 3 counts,
2,
3.
Exhale for 4,
2,
3,
4.
Hold out the breath for 3.
Inhale for 4,
2,
3,
4.
Hold in the breath for 4 counts now,
2,
3,
4.
Exhale for 4,
2,
3,
4.
Hold out for 4,
2,
3,
4.
Same again,
Inhale for 4,
2,
3,
4.
Hold in for 4,
2,
3,
4.
Exhale for 4,
2,
3,
4.
Hold out for 4,
2,
3,
4.
Inhale for 4,
2,
3,
4.
Hold in for 4,
2,
3,
4.
Exhale for 4,
2,
3,
4.
Hold out for 4,
2,
3,
4.
Inhale for 4,
2,
3,
4.
Hold in for 4,
2,
3,
4.
Exhale for 4,
2,
3,
4.
Hold out for 4,
2,
3,
4.
Inhale.
Look at yourself through now,
Keeping this ratio of inhaling for 4,
Holding in the breath for 4 counts,
Exhaling for 4,
Holding out the breath for 4 counts.
It might help you to see or sense a square in your mind and every part of the breath is drawing another line of this square with perfectly matched sides at a length of 4 counts of the breath.
Now you can stay here and continue repeating this technique until you feel ready to continue with your day or alternatively release the technique and move back into regular even breathing.
Whichever you choose,
Take a moment to soak up this stillness within yourself and remember that you are strong and resilient and hold on to the knowledge that you have this power to find inner calm at any time that you need it.
Thank you so much for being here with me.
Take good care of yourself.
Until next time.
