Hello and welcome to today's short breathing practice.
Today we're going to do a bit of an energizing breath with a few short breath holds,
Followed by a couple of minutes of silence to find our center.
And so we'll be doing four rounds of energizing breath,
Breathing in through the nose and out through the mouth.
The first round we'll take 10 deep breaths,
And then we'll hold our breath for 10 seconds.
The second round we'll do 15 breaths,
Followed by a 15 second hold.
The third round we'll take 20 breaths,
Followed by a 20 second hold.
Then the final round we'll take 25 breaths,
Followed by a 25 second hold.
Each time the hold will be after the exhale,
And after our four rounds we'll take a couple of minutes in silence,
Returning to a comfortable breath and allowing ourselves to come closer to our center.
So I'm going to invite you to sit comfortably,
To feel your connection and support from the ground beneath you,
To adjust your posture so that you can sit tall,
Allowing for a nice full breath.
Again,
We'll be breathing in through the nose and out through the mouth,
A nice full breath that fills the lungs each time,
And we'll begin in a few moments gently closing the eyes if that feels comfortable.
Again,
Our first round will be 10 breaths,
Beginning in 3,
2,
1.
Breathing in,
Letting go,
In,
Letting go,
In,
Letting go,
Fully in and letting go,
In,
Letting go.
Last 3 breaths,
2,
Breathing in,
Letting go,
And just holding now for 10 seconds,
Holding.
On our second round we're going to take 15 breaths,
Letting go,
In,
Letting go,
In,
Letting go,
In,
Letting go.
And last 5 breaths,
4,
3,
Second last breath in,
Big breath in,
Letting go,
And just holding.
And preparing for our third round,
20 breaths,
Breathing in,
Letting go,
In,
Letting go.
Breathing in,
Letting go,
In,
Letting go,
In,
Letting go.
Halfway,
And last 5,
4,
3,
Second last breath,
Big breath in,
Letting go,
And just holding.
So this time we've got a 20 second hold,
Softening and relaxing the body,
Just anchoring in to a point of stillness.
We come into our final round,
25 breaths in 3,
2,
1.
And you may feel some tingles in the body,
Energy moving,
Staying with your breath.
Coming into our last 10 breaths,
Last 5,
4,
3,
Second last breath,
Big breath in,
And exhale in for the final time.
And again,
Just allowing yourself to find some stillness here.
We're going to hold just for 25 seconds,
Softening,
We're already 15 seconds in.
We'll hold for about 5 more seconds,
Then we'll take a big breath in and we'll let go with a sigh.
And again,
A big breath in and letting go with a sigh.
And again,
Breathing in and letting go of any tension as you sigh.
And then just keeping the attention inward,
Allowing yourself to connect to your center,
To find your stillness as your breath returns to normal.
We're just going to take about 2 minutes here in the center.
And knowing this place of stillness within,
The central place,
This core of who we are is always here.
And sometimes in busyness or stress we get pulled away from our center.
And a few minutes or even a few moments of stillness can help us come back.
The more often we check in with this place,
The easier it becomes to find it.
So anchoring in this sense of stillness,
This deeper connection to self.
And when you feel ready I'm just going to invite you to bring some movement back into your body.
And as you feel ready I'm going to invite you to gently open the eyes,
Take your time.
Reorientating yourself with your space,
Having a look around,
Picking out some items in your space that are recognizable to you.
And I thank you for practicing with me today.
