Close your eyes.
Place your palms on your knees and sit upright on a chair with your feet grounded.
Tuck your chin into your throat.
Lift your chest up but tuck in your tailbone lightly so that you can still keep your chest rising up to your chin.
Now take a deep breath in through your nose.
Hold your breath.
Bring awareness to the expansion in your body through your breath and slowly exhale through your nose for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Pause.
And repeat.
Breathe in through your nose.
Hold.
Now this time when you exhale while holding yourself upright,
Pull your navel in towards your spine.
Ready and exhale.
9,
8,
7,
6,
5,
4,
3,
2,
1.
And again inhale.
Hold.
And slowly exhale.
9,
8.
Directing your focus towards your breath and your body.
3,
2,
And 1.
Pause.
And again inhale.
Hold your breath.
And slowly exhale.
9,
8.
And allow yourself to acknowledge your experience in this moment.
3,
2,
And 1.
And repeat.
Inhale.
Acknowledge how you are feeling in this moment.
Hold your breath.
And exhale.
10,
9.
Now while placing your right hand on the part of the body where you are experiencing the emotion you are currently feeling in this moment.
1.
And hold.
And again repeat.
Inhale.
And focus on the experience in your body where this is happening.
And slowly exhale.
10,
9,
8.
Keep your focus on the part of your body as you continue to exhale.
3,
2,
And 1.
And again repeat.
Inhale.
Hold.
And do not take your focus off this feeling.
And listen.
Exhale.
9,
8.
Allow the emotion to experience the acknowledgement it needs from you right now.
2,
And 1.
Listen without any meaning.
And again inhale.
Hold.
Keep listening.
And slowly exhale.
10,
9.
And keep focusing on the experience.
And 1.
And again.
Repeat and continue your breathing,
Still holding yourself upright strong.
And with every breath allowing yourself to slowly detach a little more while simply giving the emotion the attention that it needs.
Allow yourself to just be the witness of the experience while allowing it to happen and flow through you.
Keep observing and being with the experience.
Just be with it.
And keep being with it.
Listen.
Allow yourself to be outside of it while still holding yourself and continuing your breathing.
And now slowly open your eyes and continue moving forward centered in who you are.
