Hey friends,
Welcome to this breathwork session for relaxation,
Balance and calm.
We're going to be using our breath to balance our nervous system,
Which is a great practice to do when you're feeling a little overwhelmed or slightly anxious.
And really it's a great one to do at any time during the day just to ground yourself.
Activating our parasympathetic nervous system will help calm our minds and relax our bodies.
So find a comfortable position and close your eyes and find stillness in the body by going inside.
Just take a nice deep breath in through the nose,
Filling up the belly,
The midsection and the chest and then hold for a moment and then exhale through the mouth,
Letting everything go.
Just feeling your body as it is in contact with the surface beneath you and bringing your awareness to the soles of your feet and then the palms of your hands and noticing the length of your spine.
And then using this opportunity to check in with yourself,
With your body,
With your emotions and just seeing what is present.
How does your mind feel?
How does your body feel?
What is alive in you right now?
And now becoming aware of your breath.
Where do you feel your breath moving in your body?
Is it in your chest or your belly?
We're just observing,
Just watching,
Not trying to change or control our breath.
Just do a quick body scan by slowly taking our attention to our feet and our legs,
Noticing any sensations that you can become aware of in that part of your body.
Slowly starting to scan up from your feet over your legs,
Moving up to your belly,
Your chest,
Your hands,
Your arms,
Your shoulders,
Your neck,
Your face,
Your head,
Your body,
All the way up to the top of your head.
Checking in with any physical sensation,
Any tension that you can let go of as you scan your body.
Being fully present in your body can soften the jaw maybe a little more,
Relax your forehead,
Relax your shoulders,
Relax your belly,
Letting any tension go.
And now taking in a deep breath through the nose,
Filling up the belly,
Midsection and the chest,
And hold for a moment.
And as you sigh out through the mouth,
Letting everything go,
One more deep,
Slow breath into the belly,
Midsection,
Chest,
Hold,
And sighing out slowly out the mouth.
One last breath into the belly,
Just like this,
Filling all the way up and hold,
And then exhaling slowly out the mouth,
And now letting the breath settle back into a comfortable natural state,
Just bringing the awareness back to the breath,
Focusing on the breath,
Moving in and out of the nose.
And now I'm inviting you to place your right hand on your belly and keeping your focus there.
We're going to take some deep,
Slow,
Coherent breaths to the count of four.
We will breathe into the belly to engage the diaphragm,
To find even more grounding as we're stimulating the parasympathetic parts of our nervous system,
The rest and digest response that helps us relax and balance.
So we inhale for four as the belly rises,
And then we exhale for four as the belly falls.
Let's begin.
Inhale one,
Two,
Three,
Four,
Belly rises,
And exhale four,
Three,
Two,
One,
Belly falls.
Inhale one,
Two,
Three,
Four,
Belly rises,
And exhale four,
Three,
Two,
One,
Belly falls.
Inhale one,
Two,
Three,
Four,
Belly rises,
Exhale four,
Three,
Two,
One,
Belly falls.
Inhale one,
Two,
Three,
Four,
Belly rises,
And exhale four,
Three,
Two,
One,
Belly falls.
Inhale one,
Two,
Three,
Four,
Exhale four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four,
Exhale four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four,
Exhale four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four,
Exhale four,
Three,
Two,
One.
Inhale and exhale.
Inhale and exhale.
Keeping the breath moving,
Keeping it flowing.
Feeling the relaxation wash over your thoughts,
Letting go of any anxious thoughts with every out breath.
Relaxing into your breath,
Relaxing into your body.
Staying present,
Staying focused.
And as you're engaging the belly,
Relax your face,
Relax your shoulders.
Taking a few more rounds like this,
Breathing in for four as the belly rises,
Breathing out for four as the belly falls.
And after your next exhale,
We're going to take a deep breath in and then holding at the top.
And then exhaling,
Sighing,
Letting everything go.
And then we're just going to let the breath go,
Allow it to come back to its natural state.
Relaxing the breath,
Just letting go.
Coming back to stillness,
Relaxing.
And tuning in,
Noticing any shifts in your physiology,
In your body,
In your state of mind.
Just staying connected to your breath for a little while longer,
Just in stillness.
And anytime you're feeling a little anxious or overwhelmed,
You just need a little grounding.
You can come back to this breathing practice and self-regulate.
Your breath is your partner,
Your ally.
Just like medicine that you have readily available all the time,
All day,
24-7.
Let's take a deep breath in and hold,
And then exhale slowly.
And now slowly coming back to your space.
When you're ready,
You can open your eyes.
Enjoy the rest of your day.
Thank you.
