Be comfortable and upright,
That's all you need to be.
But of course,
You can also be lying down if you're in bed,
Feel free to do that too.
So starting to close your eyes,
Have your hands just on your thighs,
Just your palms open on your thighs,
A nice relaxed position with your hands.
And then closing the eyes with a nice big sighing breath as you exhale.
And release a little bit of letting go through your breath,
Through your body.
Really simple,
Basic practice this morning of breathing and connection.
As you take these moments to check in with yourself.
And simply closing the eyes can really help you to connect with how you feel from the inside.
Starting to settle into your own gentle rhythm of a spacious breath in through the nostrils.
And a long breath out through the nostrils.
I am breathing in.
I am breathing out.
And as you do this,
Feel into an uplifting energy expansion on your inhalation as you create space in your spine.
Back of your neck,
You might want to adjust your posture a little bit.
And then on your breath out,
Softening,
Relaxation and release.
Trying another two rounds of this with minimal effort.
And then for another five rounds,
Have a little bit of a hold at the top of your inhale.
So you'll go,
I am breathing in and you'll pause and hold.
And then release the long breath out,
I am breathing out.
And see if you can make that out breath a little bit longer.
A little bit of a squeeze through the belly.
I am breathing in,
Pause and hold.
I am breathing out.
Three more rounds.
And then letting go of that effort,
Letting go of trying with the breath completely.
Takes a few rounds to allow your natural breath to take over.
Your body knows exactly what to do,
How to breathe.
And whatever that rhythm is,
Is perfect.
Continue with your mantra of I am breathing in.
I am breathing out.
It might feel a little bit faster now,
Or maybe even slower.
Just observe your natural miraculous breath.
And then taking a delicious big deep breath into your whole body.
Bringing your palms together,
Hands to your heart,
Forehead forward.
And your thought of gratitude for today.
Opening your eyes and coming back.
Into the world.
After your four-minute break.
Well done,
Everyone.
I hope that was a really simple practice.
And it's excellent to use in times of anxiety.
Just to pause,
Close your eyes and just stay super simple.
I am breathing in.
I am breathing out.
It's really amazing how it can calm you down.
And with that little bit of effort,
And we did an extended out breath.
Which sends a message to your nervous system.
Everything's all right,
I am safe.
So just a really simple,
Short little practice to set you up for the day.
And to come back to when you find times of overwhelm and anxiety.
