4 Minute Refresh

This practice will shift your day immediately. It will bring you into focus and relaxation through the breath. You will be learning to extend the exhale to be longer than the inhale, which releases the energy you have taken in that doesn't serve you.
This track contains ambient sounds in the background

Transcript

Welcome and thank you for joining me for this practice.

During this exercise you will learn to shift your day instantly.

First you'll come into a comfortable seated position with your spine up tall and your head resting comfortably on the top of your spine.

If you feel comfortable you'll close your eyes as to give your eyesight a break for these short few moments.

You will begin noticing your breath and start to notice how many counts you're breathing in for and how many counts you're breathing out.

It might be one,

Two,

Three,

One,

Two,

Three.

Just noticing where your breath is as you arrive here today.

Arriving in this present moment.

In this simple practice we will extend the exhale.

You can do this gently such as breathing in for three breaths then breathing out for four or five.

If it's comfortable you may want to double the exhale.

Breathing in one,

Two,

Three.

Exhale one,

Two,

Three,

Four,

Five,

Six.

As you do this practice you're releasing more than you're taking in which immediately shifts your day because most of how we operate in the world you keep taking in and taking in and taking in whether we're consuming media or reading or scrolling or taking in information and now it's time to release some of this energy.

Doing this practice will leave you refreshed and rejuvenated for whatever you want to do the rest of the day.

A few more rounds of this breath letting the exhale be relaxed a little bit longer than the inhale.

And the exercise will end with the sound of the bell.

Thank you for joining me today.

Reviews

I enjoyed this! You have a very calming voice! Thank you.