Find a place where you can sit down or lay down comfortably.
Make sure your back is straight,
Your arms are relaxed at your side.
And I invite you to gently close your eyes.
And then begin to bring your attention inward towards your breath,
Not changing anything.
Just paying attention to how the breath feels in your body.
And maybe paying attention to anything else that's happening in your body,
Any areas of tension,
Anything that feels tight or painful.
And we're not trying to change anything.
We're just breathing and paying attention and accepting whatever is going on in our bodies right now.
And then I want you to take a deep inhale through the nose into your belly,
Filling your belly with air.
And then gently exhaling through the mouth,
Inhaling into the belly and exhaling through the mouth.
Paying attention to how this breath feels,
Feeling your belly rise on the inhale.
And as you're exhaling,
Imagine the breath flowing out of you like water.
And as you're inhaling,
Your belly rises.
And with the exhale,
Let it go.
Feeling the belly rises.
And with the exhale,
Let your body melt into the ground wherever you are.
Let it become heavy.
Trying to relax anything that feels tight and tense.
Feeling nice and steady here into the belly and exhale.
And if any thoughts come up as you're breathing,
If your mind is talking to you,
Just acknowledge those thoughts and then let them drift away.
There's no need to push anything away to critique ourselves.
If you get lost in a thought,
Just gently come back to the inhale,
Breathing into your belly and then exhaling.
And then I want you to take your right hand and place your thumb onto your right nostril and your pointing finger onto your left nostril as if you're plugging your nose.
Don't press down yet,
Just position your fingers here.
We're going to do some alternate nostril breathing.
So just positioning the fingers there and still breathing into the belly,
Exhaling into the mouth.
And then I want you to apply pressure to your thumb to close the right nostril.
And you're going to take a deep inhale through the left nostril for a count of four.
One,
Two,
Three,
Four.
Then you're going to hold your nostril,
Both of them,
For a count of four.
One,
Two,
Three,
Four.
Then you're going to release the thumb and exhale through the right nostril for one,
Two,
Three,
Four.
Then inhale through the right nostril for one,
Two,
Three,
Four.
Now hold both nostrils,
Two,
Three,
Four.
Release the pointer finger,
Exhale,
Two,
Three,
Four.
Inhale on the left,
Two,
Three,
Four.
Hold both,
Two,
Three,
Four.
Release the thumb,
Exhale,
Two,
Three,
Four.
Inhale through the right,
Two,
Three,
Four.
Hold both,
Two,
Three,
Four.
Exhale on the left,
Two,
Three,
Four.
Inhale through the left,
Two,
Three,
Four.
Hold both,
Two,
Three,
Four.
Release the pointer finger,
Exhale through the right,
Two,
Three,
Four.
Inhale on the right,
Two,
Three,
Four.
Hold everything,
Two,
Three,
Four.
Then exhale slowly through the mouth and inhale through the nose.
Breathing slowly through the mouth and inhaling through the nose.
We're going to do one more round of this.
Bring your right hand back up to your face,
Holding the right nostril with the thumb and the left nostril with your pointer finger.
You're going to press down on your thumb and you're going to take an inhale through the left for one,
Two,
Three.
Hold both nostrils,
Two,
Three,
Four.
Lift the thumb,
Exhale,
Two,
Three,
Four.
Inhale through the right,
Two,
Three,
Four.
Hold both,
Two,
Three,
Four.
Exhale through the left,
Two,
Three,
Four.
Inhale through the left,
Two,
Three,
Four.
Hold both,
Two,
Three,
Four.
Lift the thumb and exhale,
Two,
Three,
Four.
Inhale through the right,
Two,
Three,
Four.
Hold both,
Two,
Three,
Four.
Exhale through the left,
Two,
Three,
Four.
Inhale through the left,
Two,
Three,
Four.
Hold two,
Three,
Four.
Release the thumb,
Exhale,
Two,
Three,
Four.
Inhale two,
Three,
Four.
Hold both,
Two,
Three,
Four.
Release the pointer,
Exhale,
Two,
Three,
Four.
Inhale through the left,
Two,
Three,
Four.
Hold both,
Two,
Three,
Four.
Release the thumb,
Exhale,
Two,
Three,
Four.
And inhale,
Two,
Three,
Four.
Hold both,
Two,
Three,
Four.
We're exhaling through the mouth,
Slowing the breath down.
And then taking a deep inhale through the nose.
And slowly exhaling.
And inhaling through the nose,
Filling the belly.
And gently exhaling.
And breathing into the belly,
Trying to make the belly move as much as we can.
The more we practice breath work,
The more the belly is going to start rising.
But be gentle with yourself.
And then exhaling nice and deep.
And then you're going to take a deep inhale through the nose,
Filling the belly with air.
And let's hold it for 15,
14,
13,
14,
15.
13,
12,
11,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
And gently exhale nice and slow.
And then take another deep inhale.
And we're holding again for 15,
14,
13,
12,
11,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
And gently exhaling through the mouth nice and slow.
And one more inhale.
And we're holding it for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
And slowly exhale.
And we're going to take one last deep inhale.
And I just want you to hold onto this breath as long as it feels comfortable to you.
And while you're holding onto this breath,
I want you to say to yourself,
I am enough.
I am safe.
I am loved.
Letting that reverberate through your body as you're holding this breath,
Letting it travel into every cell of you.
You are enough.
You are safe.
And you are loved.
And then slowly release the breath,
Releasing any tension with it,
Releasing any stress,
Any anxiety.
Let it drip out of you.
Let it escape.
Send it into the ether.
And then take one more deep inhale.
And slowly release the breath.
And let it go.
And slowly exhale.
And take one more deep inhale.
And slowly exhale.
And you're still breathing nice and deep.
And just paying attention to anything in your body,
Anything that comes up in your mind as you're breathing,
Being gentle with yourself,
Being kind to yourself,
Holding yourself mentally,
Emotionally with this breath.
Just paying attention to your body,
Bringing kindness and awareness and acceptance to whatever comes up,
Accepting yourself the way you are right now with each breath.
And then take one more deep inhale.
And as you exhale,
Make a sound,
Ah.
And one more deep inhale.
And make a sound,
Ah.
And one last one,
Deep inhale.
Ah.
Ah.
Ah.
Ah.
