Whether this is your daily practice,
Or maybe you're having a bit of anxiety,
Or you're a bit in your head,
You want to get out of your head and into your body,
Whatever brings you here today,
I invite you to start to relax your body,
Lay down,
Sit down in a comfortable position,
Whatever's available to you,
And just start to feel your body.
What does it feel like today?
And just notice the different sounds around you,
Maybe the sounds on the inside.
What does your breath sound like,
Going in and out naturally,
Just kind of grounding,
Getting into your body and out of your mind before we begin.
We're gonna do a bit of a sandwich where we're gonna start with some slow breathing,
Moving on to faster breathing.
One breath hold for a minute,
And then moving on to some slower breathing again.
So we're playing with all of the systems,
Our parasympathetic nervous system,
Our sympathetic,
And the biggest key factor here is leaving in balance.
So with that,
We're gonna start with a four,
Seven,
Eight breath,
Which is in for four,
Hold for seven,
And out for eight.
So I'm gonna meet you on your next exhale,
Hold your breath while I count you in.
In for one,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Out for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
In for one,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Out for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
In for one,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Out for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
In for one,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Out for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Let it land.
Letting your body just breathe naturally here.
We're going to move into some faster breathing.
Just follow along.
It's okay if you get lost.
Just listen to my breathing.
In,
Two,
And,
Two.
In,
Two,
And,
Two.
This is it.
Letting your breath lead the way.
Letting it guide you.
Simply letting that air in without resistance.
We're going to move on to a bit of a faster breath now.
An in and out of one and one.
Here we go.
Follow along.
Keep going.
Big,
Deep breath in here.
All the way in.
That big,
Beautiful breath.
Hold.
Control.
Side out.
All the way out.
You're going to hold on empty here for 60 seconds.
Letting go of all of the tension you've just built up.
Letting that land in your body.
As you sit in the stillness,
Feeling that beautiful energy flowing inside of you.
You're halfway there.
If you need to take a breath in before,
Take a breath in.
Otherwise,
Stay with me.
You're doing amazing.
Let the sensations be there.
Lean into them.
Big,
Deep breath in.
All the way in.
And hold.
And side out.
Letting yourself just be here naturally.
This is how our body breathes.
So just enjoy this.
Before we go into some slower breathing,
Just lay here.
Just be.
I'm going to get you to meet me on your next exhale and hold.
Hold.
In for 1,
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
Out for 1,
2,
3,
4,
5,
6,
7.
In for 1,
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
Out for 1,
2,
3,
4,
5,
6,
7.
In for 1,
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
Out for 8,
2,
3,
4,
5,
6,
7.
In for 1,
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
Out for 8,
2,
3,
4,
5,
6,
7.
H.
Letting it land.
Letting yourself feel the coherence in your nervous system.
