Thank you for listening to this mindful breathing relaxation audio.
Before you begin the session,
Please ensure that you are not driving or attending to something that requires your attention.
Please take note,
At any point of the session,
If you are feeling any discomfort or overwhelm emotions,
Please stop the exercise and just relax yourself.
In this session,
I will be doing a guided breathing exercise called the 5 count breathing.
The sequence of the breathing will be inhale over 5 counts,
Hold your breath for 5 counts,
Exhale over 5 counts and hold your breath for 5 counts.
And we will repeat the sequence.
If 5 count is too much for you,
You can always start off with 3 count and gradually increase with practice.
So let's begin.
Find a space where you can relax for the next 10 minutes.
Anytime you are ready,
Slowly begin to close your eyes.
Bring your awareness to the tip of your nose,
Watching your inhale and your exhale,
Going in and out of your body.
Begin to notice if there are any thoughts going on in your mind.
Without giving them too much attention,
Slowly bring your awareness back to the tip of your nose.
Begin to notice any tension at any parts of your body.
Adjust yourself if you need to and slowly bring your awareness back to the tip of your nose.
Begin to slow down your inhale and your exhale.
Each time you inhale,
Breathe all the way down into your belly.
Breathe in slowly through your nose,
Feel your lungs and belly expanding with the air you are breathing in.
And slowly exhale out,
Allow your breath to flow back out through your mouth,
Letting go of any tension or stress you might have been holding onto.
You can choose to make a sound or mentally repeat the word relax as you exhale.
Inhale in,
Expand your belly,
Exhale out,
Pull in your belly,
Empty out all the breath within you and relax your body.
Inhale in,
Expand your belly,
Exhale out,
Pull in your belly,
Empty out all the breath within you and relax your body.
Inhale in,
Expand your belly,
Exhale out,
Pull in your belly and relax your body.
And now we will begin our five cow breathing exercise.
Wherever you are now,
Just slowly exhale out and let's begin.
Inhale,
2,
3,
4,
5.
Hold your breath.
2,
3,
4,
5.
Exhale out.
2,
3,
4,
5.
And hold.
2,
3,
4,
5.
Inhale in.
2,
3,
4,
5.
And hold.
2,
3,
4,
5.
Exhale out.
2,
3,
4,
5.
And hold.
2,
3,
4,
5.
Inhale in.
2,
3,
4,
5.
And hold.
2,
3,
4,
5.
Exhale out.
2,
3,
4,
5.
And hold.
2,
3,
4,
5.
Inhale in.
2,
3,
4,
5.
And hold.
2,
3,
4,
5.
Exhale out.
2,
3,
4,
5.
And hold.
2,
3,
4,
5.
Inhale in.
2,
3,
4,
5.
And hold.
2,
3,
4,
5.
Exhale out.
2,
3,
4,
5.
And hold.
2,
3,
4,
5.
Inhale in.
2,
3,
4,
5.
And hold.
2,
3,
4,
5.
Exhale out.
2,
3,
4,
5.
And hold.
2,
3,
4,
5.
Inhale in.
2,
3,
4,
5.
And hold.
2,
3,
4,
5.
Exhale out.
2,
3,
4,
5.
And hold.
2,
3,
4,
5.
On your own.
Just keep the momentum going.
And whenever you notice that there are thoughts coming in,
Just bring your awareness back to your breathing,
Back to your counting.
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