Three minutes to calm.
This practice provides instantaneous relief.
For anxiety,
Stress,
And worry.
Perfect for the overthinking mind.
Let's get straight into it.
When you are ready,
Closing down the eyes and making your way into a comfortable position.
We are going to start by taking three audible exhales out the mouth.
To settle the body.
And quiet the mind.
When you are ready,
Inhaling through the nose.
Exhaling out the mouth.
Breathing in.
Breathing out.
Third and final time.
Inhaling.
And letting it all go.
We are going to start by taking an inhale through the nose for four.
And exhale out the mouth for four.
We will hold at the bottom for eight seconds.
Breathe back in for four.
And out the mouth through pursed lips for 10 seconds.
We are going to do this three times.
Follow my prompts,
Follow my guidance,
And allow the body and mind to relax.
When you are ready,
We're inhaling for four,
Three,
Two,
One.
2.
One.
Exhaling out the mouth for four,
Three,
Two,
One,
Holding at the bottom.
8,
7,
6,
5,
4,
3,
2,
1 Inhaling 4,
3,
2,
1 and exhaling through pursed lips,
Soft,
Slow and controlled.
5 4 3 too.
And one.
Breathing back in.
4.
3.
Too.
One,
Exhaling out.
4.
.
.
3.
.
.
2.
.
.
Too.
1,
Holding 8,
7,
6,
5,
4,
3,
2,
1,
Breathing in Exhaling out,
Soft,
Slow and controlled.
5 4 3 3.
2 and one final round inhaling four three 2.
.
.
1.
.
.
Exhaling.
.
.
4.
.
.
3.
.
.
2.
.
.
1.
.
.
Holding eight.
7,
6,
5,
4,
3,
2,
1.
Inhaling 4,
3,
2,
1 and exhaling 10,
9,
8,
7,
6,
5,
4,
3,
2 and 1.
Returning to your normal rhythm.
Noticing how you feel.
I hope this has provided.
Some calm and some ease.
Into the mind,
The body,
The heart.
Have a wonderful rest of your day.
Thank you for joining me.
