This meditation is an invitation for you to slow down.
When we work with our breath,
When we manipulate it slightly to become more calm,
Taking longer inhalations and exhalations,
We naturally create relaxation first in the breath,
Then in the body and then in the mind.
Follow my voice as I guide you through this breathwork practice,
Finishing up with a minute of gratitude.
Find a comfortable yet awake seat,
Either seated on your chair or cross-legged.
Your spine is straight,
Your shoulders are falling down your spine,
Your chest is slightly lifted,
Your eyes are closed.
I arrive here for a few moments just checking in with the current state of your body and your mind.
Together now we're gonna start to deepen our inhalations and our exhalations.
I invite you to place the right hand on your belly,
The left hand on your heart,
Deepening the connection to your body in this moment.
Take a normal just natural inhale and exhale.
And exhale.
And let's start together.
Long inhale.
Long exhale.
Long inhale.
One,
Two,
Three,
Four.
Long exhale.
One,
Two,
Three,
Four.
Inhale.
One,
Two,
Three,
Four.
Exhale.
One,
Two,
Three,
Four.
Inhale.
Exhale.
Inhale.
Exhale.
Now continue on your own.
Over time take out any unease,
Any tension that is currently present in your body.
With every exhale allow it to go.
So so next time you take a long inhale hold your breath at the top.
And then exhale out all the air emptying yourself.
Empty,
Empty,
Empty,
Empty.
Hold here just for two seconds.
And then breathe in and continue your own natural breath rhythm.
Keep your eyes closed and your hands where they are and for one last minute let's focus our mind on something positive.
Ask yourself if I choose to what could I be grateful for in this moment?
List tiny or big things one by one and connect not only to the thought but also to the emotion.
So and then start to deepen your breath.
Let go of your hands drop them into your lap.
Notice how your body and your mind are doing now after this breath work session followed by a gratitude practice.
And slowly,
Gently start to blink your eyes open coming back to the room you're in.
Finishing today's practice.
Thank you so much for joining.
