When there's just a heavy cloud hanging over your head.
It's difficult to get out of bed,
Off the couch,
Even finding any kind of motivation.
I'll be guiding you through what's called a stair step breath.
This breath is meant to energize you by increasing the in breath versus increasing the out breath.
When we need a kickstart,
Just to get us going.
You can be anywhere you could be sitting,
Ideally,
Anywhere that's comfortable for you.
Your eyes can be closed or opened.
If your sinuses are clear,
I'll invite you to breathe in through your nose.
And the first couple of rounds,
We will be breathing out through our mouth.
So take a few short sipping breaths in through your nose like this.
And out through the mouth.
Take three or four sipping inhales.
And out through the mouth.
One more time.
And out through the mouth.
One more time.
Now the next time,
We'll hold the breath in at the top.
Hold for two,
One,
Exhale slowly out.
Inhale.
Inhale,
Hold at the top.
Exhale slowly out.
Now inhale four times.
Hold it at the top.
Slowly exhale out.
One more time,
Four times.
Exhale.
Exhale.
Exhale slowly out.
The next time you inhale,
Imagine yourself climbing to the very tall peak of a mountain and you can see all around you.
And you exhale,
Glide down the mountain softly and smoothly till you get to the bottom.
Again,
Inhaling,
Sipping through the nose,
Five counts.
Stop at the top,
Holding the breath in.
Take a look around to the panoramic view and on your exhale,
Glide down the mountain to the very bottom of the mountain,
To the valley below.
Repeat.
Inhale,
Sipping the breath in five or six times.
Hold it at the top.
Look around,
Look at the spacious view around you.
And then slowly let the breath out.
One more time.
Sipping the breath in through the nose,
Short,
Sharp breaths in through the nose to the very,
Very top.
Hold the breath in at the top.
Look around,
See the vista,
See the valley,
The sky,
The meadow,
And then slowly exhale it out coming down to the base to the valley below.
Now return to a natural breath,
Noticing any sensations that may arise after that breath,
Giving yourself the opportunity to maybe take some notes.
And returning to normal breath,
Feeling energized and awakened.
Thank you.
