10 deep breaths.
As a sensitive,
It is so common to overstimulate and overload the nervous system just by existing in this modern world.
And I don't need to get into the details of why we might be overstimulated between our day-to-day responsibilities and technology and everything that is just being thrown at us.
And I really want to focus on thinking about how to move that through our system.
How can we remove some of the layers of the overstimulation day-to-day and throughout the day so we don't pile in too much?
How do we exhale in this world that seems sometimes like it's one big inhale?
And this is why I've come up with this idea of 10 deep breaths.
Sometimes all it takes is one minute to sit down with the eyes closed.
The eyes can even be open and just focus on 10 deep inhales and exhales.
So let's begin wherever you are even if you're walking right now.
I want you to focus on an internal concentration point.
That means if you're seated,
If you're somewhere you can close the eyes,
Shut the eyes down.
If you don't have that option available right now and you have to keep the eyes open,
That's fine too.
Take a moment to set the eyes back a bit so they're not hyper-focused anywhere,
Softening the gaze so you see the peripheral space around you.
And let's take a big breath in together and then exhale that breath out.
Let's continue taking deep breaths in and out through the nose to inhale and you can exhale through the mouth.
Make sure to fill up the lungs.
Feel like you're taking an internal stretch as you breathe deeper and deeper.
And then once you get to the top of the breath,
Hold it there for just a moment and then exhale,
Release.
Let's take an inhale for six,
Five,
Four,
Three,
Two,
One,
Hold.
Exhale for six,
Five,
Four,
Three,
Two,
One,
Hold.
Inhale six,
Five,
Four,
Three,
Two,
One,
Hold.
Exhale six,
Five,
Four,
Three,
Two,
One,
Hold.
Inhale.
You can count on your own and you can adjust how long you inhale for.
Just try to inhale as long as the exhale and make sure you save a little moment to hold at the top of the breath,
To hold at the bottom of the breath and keep creating these big inhales and big exhales,
Pushing the belly out as you inhale,
Feeling the nervous system relax as you exhale.
You have five more.
Feeling yourself push the belly out and on your exhale,
Your belly button pulls closer into the spine and you just feel a little bit more at ease and in sync with the harmony that exists all around you.
Let's take our final two deep breaths,
Recalibrating ourself.
Last big breath in,
Hold at the top and exhale.
You can take a moment to be here in the silence,
In the stillness.
If your eyes are closed,
Maybe you gently start to blink them open,
Starting by looking at the floor.
If your eyes are open,
You can just start to notice the colors around you a little bit brighter,
Committing to keeping this pace of life just a little bit more present to this moment,
A little bit more harmonized with the breath.
Remember,
You can always come back to the breath,
Always come back to this source of concentration,
This source of single-mindedness.
The more you do this,
The more you choose to do this on a break from work,
15-minute break,
Or you have a moment of downtime when you're waiting for a friend,
Take 10 deep breaths.
This is your minute meditation for the day and eventually,
Through commitment to consistency,
You will start to really reap the benefits of being in this mindful moment.
Have a wonderful rest of the day.
