A Simple Practice - Breathing In My Friend

This technique uses the gentle rhythm of your breath and the supportive words, "breathing in my friend, breathing out my friend," to help you feel more present. It's a simple way to connect with yourself in a loving way when you're feeling numb and overwhelmed (unhealthy parasympathetic).

If you enjoyed this technique, you might also find these helpful:
A Simple Practice - Connect To Your Senses
A Simple Practice - I Am Noticing

Everyday Mindfulness - Less Stress, More You.

Transcript

I'm so grateful that you've decided to join me today for this technique.

Thank you so much for being here and well done for giving yourself space to acknowledge how you feel in this moment.

I hope this technique can bring a little lightness to your day and a little bit of soothing to your nervous system.

So if you haven't done so already please find yourself a quiet comfortable space,

Allow your body to rest,

Perhaps you want to close your eyes.

And then today's technique we're going to use the breath as our anchor point.

So just start to tune into your inhale and your exhale.

And now when you're ready on your next inhale I just want you to say either out loud or in your head breathing in my friend.

And as you exhale say breathing out my friend.

Breathing in my friend.

Breathing out my friend.

Breathing in my friend.

Breathing out my friend.

And remember the skill is not to be perfect here but to notice when we've got distracted from the present moment,

From the anchor,

From the mantra and to just gently bring yourself back with kindness and compassion.

Do on the inhale breathing in my friend and on the exhale breathing out my friend.

Go at your own pace.

Know it's okay that you get distracted,

Bring it back to the breathing in and the breathing out.

Breathing in my friend.

Breathing out my friend.

Breathing in my friend.

Breathing out my friend.

Perfect.

If you haven't already it might be nice to bring a soft gentle smile to your face.

And we're just going to repeat the mantra a few more times together.

Breathing in my friend.

Breathing out my friend.

Breathing in my friend.

Breathing out my friend.

And one more time to yourself,

Not forgetting that gentle smile.

Wonderful.

Thank you so much for being here with me.

I'm grateful to have enjoyed this mantra with you.

When you feel ready just allow yourself to find some movement in the toes giving them a wiggle,

Then in the fingers.

Perhaps you want to find a gentle sway in the body or a nice big stretch.

If you closed your eyes maybe blink them open now and bring yourself back into this beautiful day.

Thank you once again and I hope to see you here again soon.

Take care.