This is a short guided breath practice to help you start your day with ease.
To help bring your nervous system into a regulated state so that you may be at ease for the day ahead.
Starting your day relaxed and ready for whatever comes your way.
This breath practice is known as 7-11 breathing.
We breathe in for the count of seven and out for the count of eleven.
As it is with the out breath that we send a signal to our brain that it can relax.
So we lower any anxiety,
Lower the cortisol in our body so that we can be in a more regulated state for the day ahead.
So breathing in we feel our belly expand with the in breath and breathing out we feel our belly contract with the out breath.
So I invite you now to find a place where you can be in optimum comfort for this practice.
You may like to lie down,
Place your hands on your belly.
You may like to find a seated comfortable position and put your hands on your belly.
Just ensure that you've nothing tight around your waist if possible so that you can really let your belly expand with your in breath.
So once you've found that place you may like to close your eyes or just lower your gaze so that you're not distracted by anything around you.
So we will start now.
So breathing in for 1,
2,
3,
4,
5,
6,
7 and out for 1,
2,
3,
4,
5,
6,
7,
8,
9,
10,
11.
In for 1,
2,
3,
4,
5,
6,
7,
Out for 1,
2,
3,
4,
5,
6,
7,
8,
9,
10,
11.
In for 1,
2,
3,
4,
5,
6,
7,
Out for 1,
2,
3,
4,
5,
6,
7,
8,
9,
10,
11.
Just continuing to practice like this.
In for 7,
Out for 11.
Just counting as you go.
7 in,
11 out.
If for any reason you find it hard to get to 7 and out for 11,
You can start by practicing a count of 5 and out for 7.
The most important thing is to lengthen your out-breath because it is the out-breath that sends that signal to the brain that it can relax.
So continue breathing in whatever way feels right for you,
Not putting any stress on your system,
Just counting to where it feels comfortable for you.
Feeling your belly inflate,
Feeling your belly deflate,
Feeling your belly expand,
Feeling your belly contract.
Breathing in,
Receiving your breath,
Breathing out,
Releasing your breath.
The rhythm of your breath in your body as you start this new day.
Breathing in,
Breathing out.
1,
2,
3,
4,
5,
6,
7,
Out for 1,
2,
3,
4,
5,
6,
7,
8,
9,
10.
Out for 1,
2,
3,
4,
5,
6,
7,
8,
9,
10,
11.
In,
The gentle ebb and flow of your breath in your body.
Noticing your body connected to the chair,
The bed,
Wherever you're practicing,
The contact of your body,
Your breath and anchor to ground you into this present moment.
To welcome a new day and to remember your breath is a resource you have to come back to whenever you need.
Helping you to ground into the moment,
To be present with what is,
And to remind you of your life force energy,
Your breath,
Your body,
This new day.
And then whenever it feels right for you,
You can release that breath practice and just come back to your body breathing.
Just as it is,
The natural breath,
The ebb and flow without having to change it in any way.
Just being with your body breathing in this moment.
And then when you're ready,
You can open your eyes,
Avert your gaze,
And orientate back into your space.
And remember that you're not alone.
Your breath is always available to you.
Always waiting whenever you need it.
Whenever you need to practice,
Bringing your awareness to the grounding resource of your breath.
May you have a beautiful day.
And thank you for practicing with me today.
