Let's take 20 conscious breaths together.
Take a moment to settle,
Relax your shoulders and soften your jaw.
When you're ready,
We will take three cleansing breaths.
Inhale gently through the nose and exhale slowly through your mouth.
Two more,
Inhale and exhale.
Last one.
Now we'll move into box breathing.
The pattern is inhale for a count of four,
Hold for a count of four,
Exhale count of four,
Hold again for a count of four and that's one round.
Let's do one together.
Inhale through your nose,
Three,
Two,
One,
Hold,
Three,
Two,
One,
Exhale through the nose,
Three,
Two,
One,
Hold,
Three,
Two,
One.
Inhale,
Three,
Two,
One,
Hold,
Three,
Two,
One,
Exhale,
Three,
Two,
One,
Hold,
Three,
Two,
One.
Inhale.
Hold.
Exhale.
Hold.
Hold.
One round on your own.
If your mind wanders,
That's okay.
Just guide it back to the counting and the feeling of the breath moving in and the breath moving out.
And after your last hold,
Just return your breath to its natural rhythm.
Two breaths at your own natural pace.
Halfway now.
You're doing beautifully.
Now we will transition into four,
Seven,
Eight breathing.
We will inhale through the nose for four,
Hold for seven and exhale slowly through the mouth for eight.
Let's do a few rounds together.
Inhale,
Three,
Two,
One,
Hold,
Six,
Five,
Four,
Three,
Two,
One.
Exhale,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Three,
Two,
One,
Hold,
Six,
Five,
Four,
Three,
Two,
One.
Exhale,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Three,
Two,
One,
Hold,
Six,
Five,
Four,
Three,
Two,
One.
Exhale through your mouth,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Hold,
Exhale,
And again inhale.
And after this last exhale,
Two breaths at your own natural pace.
Can you make the next exhale just a little slower?
Can you soften somewhere small like your eyes,
Maybe your belly,
Maybe your hands.
Now three breaths and the exhale will be through pursed lips.
Deeply inhale,
Exhale through pursed lips.
Two more breaths just like that one.
Inhale,
Slowly exhale.
Let it be soft and unforced.
Last one.
Inhale gently,
Exhale slow.
Let the exhale soften whatever feels tight or busy.
Nice.
Now take a moment to notice how you feel.
I hope you feel a little calmer,
A little clearer,
And a little more here.
You
