Hi,
This is Helena from Therapy with Helena.
I want to welcome you to today's practice which will be a practice for coming into presence with an added little breath work where we'll be just holding at the top of the inhale and doing some deep long exhales.
This practice can help if you're feeling overwhelmed,
Anxious,
Or you just need a moment to recenter yourself.
Let's get started.
Just taking a moment to find a comfortable seat and just slowly start to settle in to the space that you're in.
You might soften the gaze or gently close the eyes and just tuning in with your senses to the space around you.
You might notice the temperature of the air.
You might hear for any sounds close by or far away.
Noticing any smells and the quality of light behind the eyes.
Just really offering your weight to whatever you're seated on.
Just letting it hold all of you and then turning with a curious eye towards your inner space and just opening to whatever might be there for you in this moment.
Physical sensations,
Emotions,
Thoughts.
Just really welcoming your inner experience to be here as it is.
Nothing to change,
Fix,
Make better.
Just welcoming what is.
Then taking a moment to find and connect with your breath,
Really noticing that you're breathing.
Then in a moment we'll begin what I like to call Rapunzel breath,
Where we'll take a deep breath in,
Then we'll take an extra little sip of air,
We'll pause,
And then we'll take a deep long exhale.
I'll just guide you through.
Let's take a clearing breath together.
You can breathe in through the nose,
Exhale out through the mouth.
Then we begin deep long inhale,
Pause,
Extra sip,
Pause,
And hold the breath,
Hold the breath,
Hold the breath for 5,
4,
3,
2,
1.
Exhale,
Release.
Second round,
Inhale,
Pause,
Extra sip,
And hold the breath,
Hold the breath,
Hold the breath for 5,
4,
3,
2,
1.
Exhale.
Third round,
Inhale,
Pause,
Extra sip,
And hold the breath,
Hold the breath,
Hold the breath for 5,
4,
3,
2,
1.
Exhale.
Final round,
Inhale,
Pause,
Extra sip,
And hold the breath,
Hold the breath,
Hold the breath,
Hold the breath for 5,
4,
3,
2,
1.
Exhale.
Let it all go.
Let the breath come back to its natural rhythm,
And just observe.
Seeing what you notice as an effect of just a few moments of working with our breath in this way.
Knowing that you can come back to this practice at any moment in your day when it might be helpful.
Whenever you feel ready,
You can just start to gently invite any little movements,
Any stretches,
And begin to blink the eyes open,
Welcoming the light back in.
I wish you a wonderful rest of your day.
See you next time.
