Finding a comfortable seated or laying down position,
Whatever feels nice for you in this moment.
Hands are placed softly by the sides of the body or in your lap.
Take a little moment to find ease in the body.
Take a full inhale through the nose and as you do bring the shoulders right up towards the ears and then as you exhale through the mouth drop the shoulders,
Release any tension from the neck.
You can do that a couple of times if you like,
Keeping the mouth closed and shutting down the eyes if you haven't already.
Take a full inhale through the nose,
Fill the belly,
Chest,
Expand,
Exhale gently through the mouth.
Let's take a little longer on the next one.
Full inhale through the nose,
Fill the belly and the chest,
Bring the breath right up towards the head.
Extended exhale softly through the mouth.
One more on your own and then at the bottom of the exhale just gently pause the breath,
Nothing forced.
Feel the breath linger in the lower part of the body.
We're working with a four second breath in,
A six second breath out and a two second pause at the bottom.
Together nice and slow.
Breathe in for four,
Three,
Two,
One.
Breathe out six,
Five,
Four,
Three,
Two,
One.
Pause one,
Two.
Breathe in four,
Three,
Two,
One.
Breathe out six,
Five,
Four,
Three,
Two,
One.
Pause one,
Two.
Breathe in four,
Three,
Two,
One.
Breathe out six,
Five,
Four,
Three,
Two,
One.
Pause one,
Two.
Breathe in four,
Three,
Two,
One.
Breathe out six,
Five,
Four,
Three,
Two,
One.
Pause one,
Two.
Breathe in four,
Three,
Two,
One.
Breathe out six,
Five,
Four,
Three,
Two,
One.
Pause one,
Two.
Breathe in four,
Three,
Two,
One.
Breathe out six,
Five,
Four,
Three,
Two,
One.
Pause one,
Two.
Breathe in for four,
Draw the breath in and up towards the head.
Breathe out for six,
Push the breath down and out towards the feet.
The bottom,
Pausing the breath for two seconds.
Then inhale,
Pull the breath in,
Draw the breath up the body for four.
Exhale,
Push it down for six,
Draw the breath down towards the feet.
Pausing for two,
The bottom of the exhale.
Inhale,
Breathe in for four,
Three,
Two,
One.
Exhale,
Six,
Five,
Four,
Three,
Two,
One.
Pause one,
Two.
Inhale,
Four,
Three,
Two,
One.
Exhale,
Six,
Five,
Four,
Three,
Two,
One.
Pause one,
Two.
Inhale,
Four,
Three,
Two,
One.
Exhale,
Six,
Five,
Four,
Three,
Two,
One.
Pause,
Hold the breath for ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Steady inhale through the nose,
Natural breath.
Breathe it in and gentle exhale through the mouth.
Release the breath,
Starting to move the fingers and the toes,
Bring life back into the body.
