Hello and welcome to your mindful breathing break.
Take a few moments to get yourself into a comfortable position.
You can do this practice standing,
Sitting down,
Laying down,
Whatever feels most comfortable for you in this moment.
Now that you've found your position,
Take a moment to connect to your body.
Take some shrugs through your shoulders,
Roll through your neck,
Maybe wriggle your toes,
Your fingers and then bring one hand to your heart and either the second hand to your heart or second hand to your belly,
Whatever feels best in your body.
Just breathe here for a few moments without changing the breath,
Just noticing the natural rhythm your breath has taken for this moment.
Slowly over the next few breaths,
Softening your gaze and closing your eyes if you feel comfortable.
Just keeping your awareness on your breath.
Accepting your breath exactly as it is right now.
And now beginning to invite a full diaphragmatic breath into your body.
So for the next few minutes,
Breathing deep down into your belly,
Up into your rib cage and then your chest,
All the way up to the tips of the collar bones and then as you exhale,
Allowing the breath to unpack from the collar bones and chest,
The rib cage and the belly.
This three part breath,
Inhale into the belly,
The rib cage and the chest,
Exhale the chest,
The rib cage and the belly.
Continuing here.
Seeing if you can invite this sense of breathing 360 degrees into your torso.
So not just breathing into the front of the body,
Breathing into the side of the body,
Expanding the rib cage,
Breathing into the back of the body,
The lower back,
Breathing into both kidneys,
The middle back and breathing into the space between the shoulder blades.
Continue to breathe here in this expansive way,
Inviting as much oxygen and fresh air into the body and emptying out as much as you need.
Breathing deeply.
Now releasing control of your breath,
Allow your breath to return to its natural rhythm in this moment.
Maybe it's changed from when you first came to this practice,
Maybe it hasn't.
Seeing if you can allow it to find its rhythm itself.
Simply taking your hands away from your body,
Allowing them to rest somewhere comfortable.
At some point over the next few exhales slowly start to invite some movement back into your body.
Start tuning into the sounds that you can hear around you.
And then when you feel comfortable slowly opening your eyes and returning back to your environment,
Back into your day.
May you move forward in the rest of your day with a renewed sense of calm and peace connected to that still quiet place within you.
