Hello and welcome to the micro practice session.
We all have busy lives and sometimes fitting things in like practice and meditation and breathwork can be really difficult.
This session is designed so that it can be done anywhere,
Anytime and is advised to practice multiple times a day.
So just begin by sitting upright in a chair or a meditation posture and we're going to begin by just bringing our attention to the breath.
So just notice that you are breathing.
Notice any sensations that may be occurring as you breathe.
And really just become inquisitive about the breath.
Notice the difference in sensation between the inhale versus the exhale.
Notice where in the body moves as you breathe.
Really notice as much as you possibly can about the breath here in this moment right now.
And now what we're going to do is we're going to take a really slow,
Long exhale through the nose and we're going to sigh out through the mouth and we're going to just shake a little bit in our chair from left to right.
So we're going to breathe in.
Exhale,
Shake.
Breathe in.
Exhale,
Just shake about in the chair.
Breathe in.
Exhale,
Just shake about in the chair.
Breathe in.
Exhale,
Shake about in the chair and just relax.
Relax here.
Allow everything just to settle.
Allow everything to relax.
Come back to that breath awareness that we built in the beginning.
Just notice what you notice.
Feel what you feel.
And just take the next 10 seconds or so just to relax into the sensations that are occurring inside of you.
And now what we're going to do is we're going to take a breath in and we're going to hold our breath at the top of the inhale.
So we're going to breathe in.
We're going to hold for 5,
4,
3,
2,
1 and let go.
And relax your breathing now.
Just relax your breathing for 5,
4,
3,
2,
1.
Take a breath in.
Hold 5,
4,
3,
2,
1.
Let go.
We're going to just relax your breathing.
Relax your breathing now for 5,
4,
3,
2,
1.
Breathe in.
Hold 5,
4,
3,
2,
1.
Let go.
And just relax your breathing now.
Relax your breathing now for 5,
4,
3,
2,
1.
Breathe in.
Hold 5,
4,
3,
2,
1.
Let go.
Relax your breathing.
We've got one last breath to hold.
So relax your breathing for 5,
4,
3,
2,
1.
Breathe in.
Hold 5,
4,
3,
2,
1.
Let go.
And we're just going to finish off with some gentle humming.
So we're going to breathe in.
Hum in the exhale.
Breathe in.
Breathe in.
Hum.
Last breath.
Breathe in.
And relax your breathing now.
Relax your breathing completely.
Thank you for joining me in the makeover practice.
