Pause. Breathe. Begin Again.

So welcome to this midday rest.

It's a short pause to help you release tension and recharge your focus.

Just find a comfortable seated position.

Let your shoulders drop and soften your jaw.

So we're going to do the even breath.

We're going to inhale through the nose for a count of four,

Exhale through the nose for a count of four,

And then extend it to six.

I will guide you.

So if you're ready,

Breathe in for one,

Two,

Three,

Four,

Breathe out one,

Two,

Three,

Four,

Breathe in one,

Two,

Three,

Four,

Breathe out one,

Two,

Three,

Four.

And again,

Breathe in,

And breathe out,

And breathe in,

And breathe out.

Two more,

Breathe in,

And breathe out.

Last one,

Breathe in,

And breathe out.

Letting go of that technique,

Just allowing your breath to come back to its normal flow.

We're going to do the same technique again,

But this time we're extending the exhale to six.

So breathe in through the nose for four,

And out through the nose for six.

If you're ready,

Breathe in one,

Two,

Three,

Four,

Breathe out one,

Two,

Three,

Four,

Five,

Six.

And breathe in one,

Two,

Three,

Four,

Breathe out one,

Two,

Three,

Four,

Five,

Six.

Breathe in,

And breathe out,

And breathe in,

And breathe out.

Last one,

Breathe in,

And breathe out.

And releasing that technique,

Allowing your breath to regulate,

Come back to its normal flow.

So for the last one,

I just invite you to bring one hand to your belly,

And one hand to your chest.

And just as you naturally inhale,

Just feel the belly rise first,

And then the chest.

And as you exhale,

Let the chest fall,

And then the belly.

This is your breath in harmony.

Just imagine your breath is moving like a gentle wave,

Rising and falling,

Steady and calm.

This is your breath in harmony.

Just do a few more rounds of this gentle wave,

The breath rising and falling,

Steady and calm.

Now take one more deep inhale through the nose,

And a slow,

Complete exhale.

You can open your eyes if you have them closed,

And return to your day,

Just feeling refreshed and re-centered.

You can return to this practice any time you need a clear mind,

Renewed focus.

Even a few minutes can make a big difference to the rest of your day.