Hi!
In the next few minutes we're just going to sit together and breathe.
This is especially helpful if you are just starting your meditation journey and if you're ready let's begin.
Find a comfortable seated position but if you're really tired today it's okay to lie down.
If you're sitting with me be sure to draw the shoulders back and down and elongate the spine.
Soften your face,
Relax your fingertips and make sure you're not holding any tension around the hips.
Now we're going to count.
So you're going to do four counts of inhalation and four counts of exhalation.
This is such a great and easy way to reset.
So let's do it together.
When you're ready we're going to take a deep breath in and we're going to count one,
Two,
Three,
Four.
So hold it and now exhale.
We're also going to count four,
Three,
Two,
One.
So you get the idea.
It's really about filling the inhalation and exhalation with four counts each.
Let's do this again.
When you're ready take a deep breath in one,
Two,
Three,
Four.
Hold at the top.
Exhale four,
Three,
Two,
One.
Again inhale one,
Two,
Three,
Four.
Hold the breath.
Exhale four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale four,
Three,
Two,
One.
Please continue to go at your own pace and do the four counts breathing.
I'm still right here with you and I want to remind you that if something is distracting you right now maybe it's a thought,
A feeling,
It's okay to let them come and go.
Continue to focus on your counts.
You can even bring to mind the numbers.
I'm going to stay quiet for a little bit and I'm right here with you.
You're doing a great job.
And now I want you to slow down even more.
Instead of four counts let's do six.
When you're ready inhale one,
Two,
Three,
Four,
Five,
Six.
Hold.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold.
Inhale one,
Two,
Three,
Four,
Five,
Six.
Hold.
Exhale six,
Five,
Four,
Three,
Two,
One.
Just like that.
Keep going on your own.
I'm right here with you.
Please continue with your six count breathing.
At the same time relax the shoulders,
Soften your hips,
Make sure we're not holding tension anywhere.
We're getting to the end of our time together and congratulations you actually just sat and did your breathing exercise for about five minutes.
This is really good.
Please continue your practice on your own or come back to this recording anytime you need a little reset.
Thank you so much.
Until next time
