For this practice,
We're going to be sighing.
Sighing is a natural urge that many people resist,
Yet it's an incredible way to reduce stress and anxiety and to feel calmer and more grounded.
For this practice today,
I invite you to stand up,
But sitting down is also okay if standing doesn't feel right for you right now.
The physiological sigh is a full inhale through the nose,
Followed by a top-up inhale,
Then a releasing exhale through the mouth,
So it sounds like this.
So try that with me now,
And let's do that together three more times.
Sigh.
Sigh.
Sigh.
Sigh.
And just pause.
Just notice the changes that are present in your body and mind.
Now,
I invite you to continue with this sighing practice if it feels okay,
And know you can stop at any point,
But now start to bring a little bit more sound into the practice as you exhale.
So let's begin.
Sigh.
Sigh.
Sigh.
Sigh.
Sigh.
And continue with this breath,
Allowing yourself to increasingly become more expressive with your exhales.
Let's do a couple more.
And once again,
Just releasing that breath and pausing.
And just notice.
Notice the body.
Notice the breath.
And finally,
For your final few sighs,
If you feel cool,
Start to bring some movement into this practice,
Whether it's raising your shoulders on an inhale and dropping them on the exhale,
Or lifting your arms up on an inhale and dropping them on the exhale,
Or perhaps even noticing how your body wants to respond differently than that to this breath.
So let's begin again.
Sigh.
Sigh.
Sigh.
And just continue and allow your body to express.
As you inhale,
Maybe the shoulders raise.
As you exhale,
Maybe they drop.
As you inhale,
Maybe the arms raise and drop.
Or maybe your body wants to move even more dynamically.
Just continue if it feels okay,
Allowing yourself to express.
Maybe your feet want to stomp a little.
Maybe your arms want to shake.
Maybe there's more noise and more sound that wants to be expressed.
Just allow whatever wants to come out to come out.
So just continue for a few more rounds.
Beautiful.
Now bring this practice to a close,
Releasing this breath.
Allow your breath to return to its natural rhythm and bring yourself slowly into stillness.
Just notice how you feel.
