Three-minute breath practice to shift how you feel.
Take a moment,
Come into a comfortable seat.
Chair,
On the ground,
Wherever feels best.
Sit up nice and tall.
Inhaling through your nose.
Exhale out your mouth.
Relax your shoulders down the back body.
Couple more like that.
Inhale in through your nose.
Exhale,
Let it go.
Whatever it is,
One more big breath in.
Big breath out.
Gently seal your lips.
Take the gaze down past your nose or close your eyes.
Settle into the current rhythm of your breath.
Not trying to change or force anything.
Use your inhale to find a little more space within your body.
Use your exhale to relax the muscles.
Really sending more attention,
Just chilling.
Take one more big breath in.
Big breath out.
Bring a right hand,
Right thumb specifically to the right nostril.
First finger and middle finger tuck into the palm.
Keep the ring finger and pinky finger extended.
Right thumb closes the right nostril.
When you're ready,
Inhale in through your left nostril.
Gentle hold at the top.
Switch the close of your nostril with the ring finger,
The pinky finger.
And exhale out the right nostril.
Inhale in through the right nostril.
Hold at the top and switch the clothes.
Exhale out the left nostril.
Beautiful.
Inhale in through the left nostril.
Hold at the top and switch.
Exhale out the right nostril.
So good.
One more round.
Inhale in through the right nostril.
Hold and switch.
And exhale,
Add the left nostril.
Gently release the right hand down.
Palms face down on the knees or the thighs.
Elbows are heavy.
Inhale in through your nose for one.
Four.
Exhale,
One.
6.
Inhale in.
Exhale,
One.
Six.
Last one in.
Exhale one.
Empty empty I Sex.
Big cleansing breath in through the nose.
Fill all the way up.
Open mouth exhale.
Let it go.
Flutter the eyes open.
Allowing the light colors again.
Take a moment to look around your room.
Swallow the tongue in your mouth.
And gently welcome yourself back.
Thanks for showing up for yourself.
Thank you for allowing me to guide you.
I'll see you soon Namaste.
