Welcome.
In this practice we're going to focus on something simple and powerful.
The exhale.
The way you breathe out can tell your whole body that it's safe to relax,
To let go,
And to release stress.
So let's begin by settling in.
Close your eyes if it feels comfortable.
Rest your hands gently in your lap or even by your sides.
Feel the support of the surface beneath you.
Take a slow inhale through the nose and release it fully through the mouth.
Let it feel like a sigh of relief.
And again,
Breathe in and then exhale,
Letting the body soften just a little more.
Now notice your shoulders.
On your next exhale,
Imagine them dropping away from the ears,
Heavy and loose.
Now notice your jaw.
And on your next exhale,
Let it on a clench.
The tongue resting softly.
Notice your chest and belly.
With every exhale,
Allow them to settle like waves calming after a storm.
We'll now begin a gentle breathing rhythm together.
Inhale through the nose for a count of four.
And then exhale slowly through the mouth for a count of six.
Again,
Inhale for four.
And then exhale for six.
Let the out-breath be long,
Steady and complete.
So keep this rhythm.
And as you exhale,
Imagine stress leaving the body.
Exhale out the tightness in your chest.
Exhale out the heaviness in your head.
And exhale out the tension in your muscles.
Each out-breath is a cleansing,
A release.
And if thoughts come,
Well that's okay.
Imagine placing them gently onto the exhale.
Sending them out like leaves drifting downstream.
You don't need to fix them.
You don't even need to fight them.
Just let the breath carry them away.
Now bring your awareness to the center of your chest.
With each inhale,
Feel expansion and openness.
And with each exhale,
Imagine releasing an invisible weight that you've been carrying.
Over and over,
Inhale expansion and exhale release.
So let's deepen the imagery a little.
Picture yourself standing in a breeze.
Each time you exhale,
That breeze carries stress and tension away from the body.
Dissolving it into the air.
The shoulders lighten,
The mind clears,
And the body rests.
So continue this rhythm.
Inhale,
Gathering calm,
And exhale,
Releasing stress.
Inhale,
Breathing in peace,
And exhale,
Letting go of what no longer serves you.
Notice how the body feels now compared to when you began.
Softer,
Lighter,
And more grounded.
This is the power of the exhale.
The body's built-in release valve.
So let's take three final breaths together.
Inhale deeply,
And exhale slowly.
Inhale deeply,
And exhale fully.
So one last time now.
Inhale,
And exhale,
Letting it all go.
Now rest for a moment in the stillness you've created.
Notice how calm feels in your body,
In your mind,
And in your heart.
Remember,
Stress doesn't need to control you.
With every exhale,
You carry the power to release and reset.
So as you step back into your day,
Carry this simple practice with you.
Whenever stress builds,
Just pause.
Inhale gently,
And exhale slowly.
Your breath is your refuge.
Your exhale is your release.
Namaste.
