Welcome to this grounding breathwork exercise.
We're gonna be consciously tuning into the body,
To the breath,
And noticing how that impacts our mental state.
I'll invite you to find a comfortable seat just wherever you are,
Whether it's on the chair or on the floor.
Notice how the base of your seat is supporting you.
Notice the sit bones making contact with that seat.
Lengthen the spine all the way up to the crown of the head,
Sitting up tall,
Shoulders relaxed away from the ears.
And we'll begin to find your breath,
Noticing where the breath is at this time.
No need to change anything or to fix anything.
For this breathing pattern,
We're going to inhale,
We're going to hold at the top,
Then we're going to exhale and hold at the bottom.
So we're going to suspend the breath at two parts,
At the top of the inhale and at the bottom of the exhale.
And make sure that when you are doing this exercise,
You're consciously tuning into how you're feeling.
Go at your own pace,
Make sure you are comfortable.
And at any time,
If it doesn't feel right,
You can stop and come back to a normal round of breath.
Let's start by taking one round of breath together.
We'll take a deep inhale in and a full exhale out.
Now I'll invite you to inhale fully.
Once you reach the top,
Hold.
Exhale all the way out and hold at the bottom.
I'll guide you through one more time.
Let's take a deep inhale in,
Holding at the top,
A full exhale out,
And holding at the bottom.
Now you are welcome to complete this exercise at your own pace,
I know that everybody's breathing pace,
Breathing pattern is different,
So please honor that,
Honor your individuality and just go with whatever is calling today.
The space and the time here is yours to just notice how this breath pattern makes you feel.
As you breathe,
Notice what is going on in the body.
Notice the sensations,
Keeping the present awareness onto the breath.
If the mind starts to wander,
It's totally normal.
Gently bring your awareness back to your breath,
Back to the breathing pattern,
Back to the present awareness,
Cultivating a sense of focus,
And awareness.
Continue to notice the body,
How the breath influences how the body feels.
Wherever you are,
I'll invite you to take one more round of breath following this breathing pattern.
A comfortable rhythm,
Breathing normally.
Just taking the last few moments to notice how this breath feels,
How the body feels after completing this exercise.
Now very gently start to bring awareness to the body,
Maybe wiggle the fingertips,
The toes,
And when it feels right for you,
You can open the eyes.
Coming back into the space,
Into the environment.
And with that,
I thank you for listening today and I wish you a great day ahead.
