Find a place where you can sit down or lay down comfortably.
If you're sitting down,
Make sure your back is straight,
Your feet are planted firmly on the floor,
And your hands are relaxed in your lap.
If you're laying down,
Make sure your back is straight on the ground and your arms are resting gently at your side.
Begin by gently closing your eyes,
Not forcing them shut but just gently closing them.
And then bring awareness to your breath.
Don't change your breath,
Just bring awareness to how you're breathing,
How this breath is feeling in your body.
Slowly beginning to bring our attention inward.
And just breathing through the nose in and out.
Slowly stirring to feel our belly rise and fall a little bit.
Trying to relax any tension in our body,
In our face,
In our shoulders.
And then as you're breathing,
Try to bring more air into your belly and really feel your belly rise with each inhale.
And then gently with the exhale,
Your belly falls and we're still just breathing through the nose,
Inhaling into the belly and exhaling.
Just focusing on how this breath feels in our body.
How this breath moves in our body.
Letting any thoughts that come along just drift away.
You can acknowledge any thoughts,
Any resistance,
Just don't get lost.
Just return to the breath whenever you feel yourself moving away into a thought.
How the breath feels as you inhale and as you exhale.
Next we're going to start breathing equally.
So we'll breathe in through the nose for four and then exhale through the mouth for four.
On the count of three,
We'll do it together.
One,
Two,
Three.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
4,
Exhale,
2,
3,
4 Inhale,
2,
3,
4 Exhale,
2,
3,
4 Inhale,
2,
3,
4 Exhale,
2,
3,
4 Inhale,
2,
3,
4 Exhale 4,
Take a deep inhale Inhale,
And we're gonna hold it for 10,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Just breathe normal for a few counts.
We're gonna do the same thing,
But we're gonna breathe in for four,
Hold it for four,
Exhale for four,
Hold it for four.
And we'll do this together on the count of three.
One,
Two,
Three.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Exhale 2,
3,
4,
Hold 2,
3,
4.
Inhale 2,
3,
4,
Hold 2,
3,
4.
Exhale 2,
3,
4,
Hold 2,
3,
4.
Inhale 2,
3,
4,
Hold 2,
3,
4.
Exhale 2,
3,
4,
Hold 2,
3,
4.
Inhale 2,
3,
4,
Hold 2,
3,
4.
Exhale 2,
3,
4,
Hold 2,
3,
4.
Big inhale,
And we're holding it for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
And slowly exhale.
And then just breathe normal for a couple of beats.
And then I want you to take a deep inhale through the nose,
And slowly exhale through the mouth.
And you're going to try and make the exhale longer than the inhale,
So we're taking a quick deep inhale.
And we're exhaling for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Take a deep inhale.
And slowly exhaling for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
And one more deep inhale.
And exhaling for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Take one more deep inhale.
And we're holding for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
And slowly exhale.
We're going to do one more round of box breath,
So the 4,
4,
4,
And 4 on the count of 3.
1,
2,
3.
Inhale through the nose,
2,
3,
4.
Hold,
2,
3,
4.
Exhale through the mouth,
2,
3,
4.
Hold,
2,
3,
4.
Inhale,
2,
3,
4.
Hold,
2,
3,
4.
Exhale,
2,
3,
4.
Hold,
2,
3,
4.
Inhale,
2,
3,
4.
Hold,
2,
3,
4.
Exhale,
2,
3,
4.
Hold two,
Three,
Four inhale 234 hold 234 exhale 234 hold 234 inhale 234 hold 234 Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Take a deep inhale.
And you're going to just hold onto this breath for as long as it feels comfortable,
Paying attention to how your body's feeling,
Noticing any sensations,
Any thoughts that come up as you're holding onto this breath.
And then gently exhale.
And then we take one more deep inhale.
And then as you're slowly exhaling,
I want you to imagine all your worries,
Your anxiety,
Your stress just drifting out of your mouth with your exhaling,
Drifting into the air,
Leaving you feeling calm,
Relaxed,
Light,
And happy.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Inhale.
