A short breath practice.
Make yourself comfortable sitting or lying down.
With the eyes open or closed.
Ready to do a short practice to connect with the breath.
It's a natural tool to soothe the nervous system.
It will help manage stress and anxiety.
It can help you stay calm and relaxed.
Experience how the breath can cut through uncomfortable feelings.
It will help you connect to a natural soothing.
A state of peace and calm without having to fix anything or fight how you feel.
Breathe and be with it.
Cut through it and safely move through it.
Let the body's weight drop to feel supported by the surfaces you're resting on.
Feel the sensation of the body.
The head,
Shoulders,
Arms,
Hips,
Legs.
The whole body is sensation.
Start to become aware of your breath and how the body is breathing.
When you're ready,
Slowly breathe out through the lips.
Just let an in-breath come in through the nose when it's ready.
Without forcing it.
Breathing gently and slowly.
Slowing the breath down.
An out-breath and a pause.
An in-breath and pause.
If you feel anxious at any time or stress,
Don't fight it.
Slowly breathe out through the lips.
As if you're breathing out through a straw.
Let the in-breath come in through the nose.
Without sucking it or pulling on it.
Just let it come in naturally and effortlessly.
Allow the breath to slow.
Settle.
Getting a bit longer with each exhale.
Nothing to force or fix.
If you're distracted,
Just come back to focus and feel the breath moment by moment.
Sense the soothing qualities of the breath.
Not forcing it.
Looking for a smoothness.
A steady,
Comfortable breath.
Yet there may be the opposite.
But can you allow it to be subtle?
Spacious.
Effortless.
Calm and regulated.
Feel the sensation of the breath on the lips.
Just dance with the breath.
Lengthen it.
Feel the pause at the end of the out-breath.
A smooth,
Slow,
Steady breath.
The opposite of a dysregulated,
Stress breath.
If you get distracted by something,
Just come back to the breath.
Soothing.
Breathe through it all.
Be aware of any tension in the body.
Without trying to fix it or fight it.
Let it go with the out-breath.
Feel the sensation of the body.
Feel the sensation of breath.
Thoughts come and go.
Feelings coming and going.
Sensations come and go.
Come back to the breath if the mind wanders.
Soothing of just being with the breath.
Which you can use at any time in your day.
As we come to the end of this practice.
Know the tool of your breath is always there.
The out-breath is always available if you need to soothe and comfort yourself.
You can use it to bring yourself into the moment.
And connect to a calm place.
And just be with the breath.
So this practice is complete.
When you're ready,
Let go of the breath.
Allow the eyes to open.
Stretch out the body.
And reorientate yourself,
Ready for the rest of your day.
