Hello,
Friend.
Today we're going to practice a foundational technique of breath work called easeful breath.
It's really a gentle,
Unforced way of breathing that helps you settle your mind and body.
It's perfect for any moment when you need to feel calmer and more grounded.
And I hope that this particular technique becomes a trusted friend that you can return to again and again.
Let's get started.
Find a comfortable position,
Either seated or lying down.
Rest your hands comfortably in your lap or by your side,
And gently close your eyes or soften your gaze.
Let's keep it simple by starting by noticing our breath.
No need to change anything,
Just observe.
Feel the air moving in and out.
Notice where you feel the breath most clearly.
Is it in your nose,
Your chest,
Your belly?
Take a moment to check in with your body.
Notice any areas of tension or tightness.
You don't need to fix anything,
Just notice.
Let's return our awareness to our breath by noticing our inhale.
Breathe in slowly through your nose and let your belly gently rise.
Feel your breath filling you up,
Bringing in fresh energy.
As you exhale,
Letting your breath flow out softly.
Imagine your body softening with each exhale,
Shoulders dropping,
Jaw unclenching,
Hands relaxing.
Let's begin to gently lengthen the breath.
Inhale for a count of four,
Three,
Two,
One.
Exhale for a count of six,
Five,
Four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Exhale six,
Five,
Four,
Three,
Two,
One.
If counting feels stressful,
Just focus on making your exhale a little longer than your inhale.
Let's continue.
I'll guide you,
But feel free to go at your own pace.
Inhale feeling your belly rise.
Exhale,
Letting your body melt into relaxation.
With each inhale,
Imagine you're breathing in ease,
Comfort,
And calm.
With each exhale,
Release any tension,
Heaviness,
Or worry.
If thoughts pop up or your mind wanders,
That is completely normal.
Exhale.
Gently bring your focus back to your breath.
Each inhale is a new beginning.
Each exhale is a gentle letting go.
Let's add a little body scan to deepen our relaxation.
As you inhale,
Bring awareness to the crown of your head.
As you exhale,
Imagine any tension melding away from your scalp and your forehead.
Next breath,
Bring your attention to your eyes and your jaw.
Inhale and notice any tightness.
Exhale and let your eyes soften,
Your jaw relax.
With each breath,
Move your awareness slowly down your body,
Neck,
Shoulders,
Arms,
Chest,
Belly,
Hips,
Legs,
And all the way down to your feet.
Inhale means noticing.
Exhale means softening.
Continue to notice the gentle rhythm of your breath and the way that your body responds to each exhale.
If it feels good,
Place one hand on your belly and one on your chest.
Feel the rise and fall,
The movement of your breath.
Remind yourself,
In this moment,
I am safe.
I am supported.
I am at ease.
Let's take a few more slow,
Gentle breaths together.
Inhale,
Breathing in ease.
Exhale,
Letting go and softening.
When you're ready,
Gently wiggle your fingers and toes.
Open your eyes,
Returning to the room around you while noticing how your body feels.
Do you notice any shifts in your mood or your energy?
Beautiful.
Even a few deep breaths of easeful breath can make a difference in helping you to feel calmer,
More grounded,
And a little lighter for your day.
