Take a few minutes to gently sit down without a judgment,
Without a forcement.
This breathing awareness exercise will guide you to focus on each stage of the breath as you breathe slowly and gently.
Let's begin.
Throughout this breathing exercise we will breathe in through the nose and we will breathe out through the nose.
Breathing two three four hold two three exhale two three four five.
Breathing two three four hold two three exhale two three four five.
Breathing two three four hold two three exhale two three four five.
Breathing two three four hold two three exhale two three four five.
Continue to breathe at the slow pace.
Gently breathe in and gently breathe out.
While you are breathing slowly I will direct your breathing awareness to a different stages of the breath.
Focus all your attention on each stage I will mention.
Notice the breath as it enters through your nose.
Notice each time you breathe in and you breathe out.
Feel the breath as it passes through your nasal passages and down behind your throat.
Where does the air go next?
Feel each time you inhale the breath passing down to your windpipe.
Feel the breath going down and relaxing your entire body.
Feel the breath going down and relaxing your entire body.
Notice where the air enters to your lungs.
Allow your breathing awareness to deepen the feeling of relaxation you were experiencing.
Feel the air expands to your lungs which eats breath going through.
Feel your lungs expand and relax.
Expand and relax.
Expand and relax.
Now notice the exhalation phase of breathing.
Observe as the air leaves your lungs and begins to travel upward.
Focus your attention on the moment of each breath.
Notice each breath as a whole now.
See how the breath flow like waves.
First in,
Then a pause and out,
Then a pause.
Notice the pauses,
These rest between the breaths.
Now as you relax you can count your breaths as they continue to flow gently.
You might wish to count to ten.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Stretch out breath and breathe in and breath out Breathe in,
Breathe out,
Breathe in,
Breathe out,
Breathe in,
Breathe out,
Breathe in,
Breathe out.
When you are finished counting your breaths,
Notice how calm and relaxed you are.
See how regular your breathing has become.
How calm your breathing is.
When you are ready to return to your day,
You can re-awaken your body and return to the present.
I will count to five.
With each number,
You become more and more alert,
Reaching the full alertness when we reach five.
One,
Two,
Three,
Four,
Five.
