This is a short calming and relaxing breath session.
If you're in a stressful time,
If you just need to get out of your head,
Just relax.
Or if you're having trouble sleeping,
This is also something great to do before bed.
I'd like you to just lie down and close your eyes.
Put your hands on your belly.
Start inhaling in through the nose.
Exhaling through the nose.
Breathing into those hands on your belly.
On the inhale,
Your belly rises.
On the exhale,
Your belly falls.
In through the nose.
Out through the nose.
Just starting to slow your breath down.
Inhale and exhale.
Just following your breath.
I'd like you to exhale out all your air.
And inhale for four,
Three,
Two,
One,
Hold.
And trying to exhale for eight.
Four,
Three,
Two,
One.
Inhale through the nose.
Two,
One,
Hold.
And slowly exhaling for eight.
Inhale.
Hold.
And slowly exhaling.
Inhale.
Hold.
And exhaling as slow as you can.
Slowly trying to slow your exhale down.
Inhale.
Hold at the top.
Just relaxing.
And slowly exhaling.
As slow as you can.
Inhale.
Three,
Two,
One.
And exhale,
Slowing it down.
Two,
One,
And hold.
Inhale,
Two,
One.
And exhale,
Two,
One.
And hold.
And inhale.
And exhale.
And hold.
Just kind of sift with this hold,
Relax.
Just bringing a presence and awareness to your body.
Being grateful for your breath.
And now inhale.
And exhale.
Just take a few inhales and exhales on your own,
Just in through the nose,
Out through the nose.
And really feel the breath move in through your body.
Coming in through your nasal passages,
Down into your belly,
Into your lungs.
And on your exhale,
Just reversing the pattern.
Inhale,
Peace and strength.
Inhale any anxieties and trouble,
Worry you might have.
Just relaxing into your breath.
Now we're going to inhale for five,
Four,
Three,
Two,
One.
And I want you to hiss the exhale out of your mouth,
Just to ssssssssssssssssssssssssssssssssssss.
And hold.
Inhale,
Three,
Two,
One.
And hiss that exhale out of your mouth.
We're shooting for 10 seconds.
Two,
One,
And hold.
Inhale,
Two,
One,
And slowly hissing out that exhale.
And hold.
Inhale,
Two,
One,
And slowly hiss out that exhale.
And hold.
Inhale.
And exhale through the nose.
Inhale through the nose.
And slowly exhaling.
Now I want you to just inhale on your own for three seconds.
Pause at the top.
And slowly exhale for six.
I want you to just count your breaths.
Follow this along on your own.
Creating a mindfulness and awareness.
Look into your body.
Are you holding any tension anywhere?
Just let it go.
And your neck and your shoulders.
Just relax.
And remember to inhale for three seconds.
Pause and exhale for six.
Now I want you to keep doing this on your own as long as you'd like.
I'm just going to leave you here.
But just let all your stress and your troubles and worries,
Just exhale them out on each breath.
I hope this has made you feel a little more calm and more relaxed.
Thank you for joining me.
Please continue on your own as long as you'd like.
