This is a space to soften.
To drop out of urgency and into rhythm.
A rhythm your body already knows.
Today we'll focus on a long exhale.
The quiet regulator of your nervous system.
A signal to your body that it's safe to slow down.
That it's ok to rest.
And so starting by finding a comfortable position.
You can be sitting or lying down.
But wherever you choose.
Just starting to allow your shoulders to drop a little further away from the ears.
Letting your hands rest wherever they want to fall.
Closing your eyes or letting your gaze settle low.
Whatever feels best to you in this moment.
Taking a natural breath in through the nose.
And exhaling slowly through your mouth with a soft sigh.
No pushing.
No force.
Just letting the breath release with ease.
And again inhaling gently through the nose.
And allowing that exhale through the mouth to lengthen.
Letting it stretch out.
Whole system unwinding.
With each gentle sigh through the mouth.
And now starting to guide the breath with a simple rhythm.
Inhaling for a count of 4.
1,
4.
And exhaling for 6.
5,
4,
3,
2,
1.
And out for 6.
And with each exhale letting that breath release all you no longer need.
Letting it carry something out of you.
Tension,
Tightness,
Holding,
Noise.
Whatever it is that's ready to be released.
And as you breathe this way also noticing how your body responds.
Shoulders softening.
Chest loosening.
The your vagus nerve.
Signaling safety.
Bringing you out of fight or flight.
Just continuing in this way.
Inhaling through the nose for a count of 4.
And exhaling long and soft.
Letting the breath do what it knows how to do.
Letting your breath be the medicine.
And if your mind wanders simply returning to the breath once you notice.
Feeling the length of that exhale.
Feeling its softness.
Inhaling for 4.
And exhaling for 6.
Or maybe even 8 now if that feels okay.
Like time itself is softening.
All parts of you beginning to unwind.
And just noticing what happens when you trust the exhale.
When you stop chasing the next moment.
And drop deeply into this one.
And then slowly releasing the count.
But staying generous with your exhale.
And noticing how you feel in your body.
That sense of ease that's growing within you.
Maybe even realizing that you don't have to push.
That you're being breathed.
That you're being supported.
That you're deeply held right here.
And just resting here for a few more quiet moments.
Letting your body integrate the stillness.
Letting yourself feel into that spaciousness.
And only when you're ready slowly returning to the world around you.
Feeling the support beneath you.
The rhythm of the breath within you.
Knowing that's always here to lead you home.
