Find a comfortable state.
Spine soft,
Not rigid.
Hands open in your lap or resting on your thighs.
Close your eyes.
Take a deep breath in through the nose.
And a long breath out the nose or the mouth.
When your nervous system is stuck in a loop.
Thoughts cycling,
Body braced,
The exhale is the reset.
So when you're ready,
Let's get breathing.
Five seconds in,
Five seconds out.
And let your body get fully relaxed here.
Maybe moving a little bit,
Stretching the neck.
And when you're ready.
Let's inhale for 1 2 3 4 5.
Exhale 1 2 3 4 5.
Inhale 1 2 3 4 5.
Exhale 1 2 3 4 Inhale 1,
2,
3,
4,
5.
Exhale 1,
2,
3,
4,
5.
Inhale… Exhale.
Inhale.
Exhale.
Inhale.
.
.
Exhale.
If the mind starts to wander.
Slowly bring the mind back to the breath.
Inhaling.
.
.
For 1.
.
.
2.
.
.
3.
.
.
4.
.
.
5.
.
.
Exhale 1.
.
.
2.
.
.
3.
.
.
4.
.
.
5.
.
.
You Slowly bring the mind back to the breath.
Inhaling one two three four five exhale one two three four five.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
You Slowly bring the mind back to the breath.
Inhaling 1 2 3 4 5 exhale 1 2 3 4 5 Let the breath return to its own natural rhythm.
And feel the weight of the body,
The air.
The environment that you're in.
And take one deep breath,
Inhaling through the nose.
And a long exhale out the nose of the mouth.
And when you're ready,
Gently opening your eyes.
Thank you for practicing with me.
Have a lovely day.
