Welcome to the Daily Insight.
My name is Bethany Ariel Hagan and I am so honored to be with you in this moment.
Wherever you are,
Whatever is happening,
Come,
Rest,
Breathe and allow yourself this moment to relax and be renewed,
Moving into the rest of your day with energized focus.
All it takes is a moment,
Just a few breaths to reset and begin again.
So rest.
Let your body sink deeply into whatever support is beneath you.
Close your eyes,
Breathe,
Just breathe.
If you are experiencing any tension or anxiety,
Acknowledge whatever is showing up for you,
Name it if you can and just notice.
There is nothing to fix or change,
Just allowing yourself these few minutes of peace.
As you breathe,
Feel your heartbeat begin to slow,
Feel your shoulders drop and let your hips be heavy.
Imagine at this moment,
This space and time is a butterfly.
Imagine cupping your hands before you and let the butterfly of this moment alight in your palms.
Notice the butterfly in great detail.
How big is it?
What color are its wings?
Breathe.
Notice that the butterfly glows as if it is lit from within,
Shimmering brightly in the palm of your hand.
And now imagine that as you inhale,
The butterfly flaps its wings and lifts itself lightly,
Just a fraction of an inch.
And as you exhale,
The butterfly drops gently back to the palm of your hand.
Inhale,
Watch the butterfly gracefully flutter her wings,
Lift slightly.
And as you exhale,
Feel the butterfly gently drop to the skin of your palm.
Each breath a connection to this natural,
Beautiful creature.
Feel yourself relax just a little bit more.
Taking one more deep breath,
Watch the butterfly lift easily from your palm and fly away as you exhale completely.
Slowly open your eyes,
Fully present in this moment,
At peace,
Renewed,
Feeling confident,
Empowered with a sense of your unique presence and value in the world.
With your eyes still open,
Breathing easily,
Allow that energy of confidence,
Presence and self-worth to fully wash over you.
Feeling relaxed yet aware,
At peace and grounded,
Begin to use your breath to deepen and expand your sense of confidence and presence.
To start,
Inhale slowly,
Filling the lower abdomen,
Then the stomach area,
The lungs and finally the chest.
Allow that inhale to take about seven seconds.
Hold the breath in for seven seconds.
And exhale for seven seconds.
The important piece of this practice is to match the length of time for each phase.
If you need to start at a shorter length,
That's fine.
Just try to have your inhale,
Hold and exhale be the same length.
The more you do this relaxing yet energizing practice,
The longer the length of time,
The more powerful the effect.
Just begin where you are,
However long is most comfortable.
So again,
Inhale slowly,
Eyes open,
Filling the lower abdomen,
Stomach,
Lungs and chest.
Hold the breath in,
Gaze is soft and neutral.
Slowly exhale in a smooth steady pace,
The body relaxed,
Eyes soft,
Mind open and aware.
Inhale slowly.
Hold the breath in.
Slowly exhale in a smooth steady pace,
The body relaxed,
Eyes soft,
Mind open and aware.
Again,
Inhaling,
Relaxed and fully present.
Holding the breath in,
At peace and grounded.
Exhaling,
Expanding your confidence and presence.
Continue on your own for the next few minutes.
Closed.
Take a deep breath in through your nose,
Gently closing your eyes.
Exhale on a sigh,
Mouth wide open.
Open your eyes.
Take one last deep breath in through the nose.
Exhale out through the mouth with a sigh,
Taking this moment of renewal and focus just a little bit deeper.
As you breathe in,
Eyes are open.
And now as you hold the breath in,
Close your eyes.
And imagine being able to turn the volume of your energy up or down.
Exhale.
As you breathe,
Imagine that you can feel your energy expand or contract,
Turning it up or down.
Breathe in,
Eyes open.
Turn your volume up.
Feel your energy reach out into the world with power and grace.
Hold the breath in.
Turn your energetic volume up just a little bit more.
Exhale slowly,
Lowering the volume,
Slowly lowering your energy,
Fully present in this moment and space.
As you inhale and exhale,
Experiment with turning the volume up and turning it down.
You are in complete control.
This is your energy,
Your presence,
Your breath,
The volume of you in this moment.
Be present with as much or as little volume as you want.
Hu Hu Hu Hu Hu Vertical You You You As you breathe Notice that the breath is just energy You can use it to hone your presence Expand your confidence and deepen your focus You can use your breath and your ability to control it To control your energy To expand and contract with ease To meet any situation For the next four minutes there will be just music You are welcome to sit and relax using these breathing techniques you've been practicing I also invite you to allow your mind to move into the space of what's next for you throughout your day And use these breathing techniques To meet each item on your to-do list With confidence Realize that you are not alone With confidence Relaxed and energized focus Knowing that you can expand and contract And that you are at peace And in control At the end of the four minutes,
I will return and guide you through the end of this recording So relax and just breathe You You You You You You Breathe Like the image of a butterfly The breath holds the power to relax and soothe Energize or focus The breath is a tool and a gift like so many amazing aspects of life Take one last deep breath in through the nose Exhale out through the mouth with a sigh Feeling renewed and focused Energized and empowered Ready to get on with your day Thank you for joining me for the daily insight My name is Bethany Ariel Hagan and it has been my pleasure to join you in this moment
