5 Minute Wind Down

Welcome to this brief wind-down practice.

A short breath practice designed to regulate your system.

Begin by finding a comfortable seated position or lying down.

Closing down the outer eyes if it's safe to do so.

We're going to begin with the physiological sigh.

It's a double inhale through the nose followed by a long slow sigh out the mouth.

Let's begin.

Three,

Two,

One.

Inhale through the nose.

One more small sip in and exhale with a sigh.

Let your shoulders sink down.

Let's take another.

Inhale through the nose.

Small sip and release.

Again,

Inhale,

Small sip in and clear.

Two more.

Inhale,

Sip and release.

Final one.

Inhale through the nose,

Small sip and clear.

We're going to go right into the next round.

Inhale through the nose for four and exhale out the mouth for six.

Beginning in three,

Two,

One.

Inhale four,

Three,

Two,

One.

Exhale out the mouth six,

Five,

Four,

Three,

Two,

One.

Inhale four.

Through the nose,

Fill your belly,

Fill your heart and exhale six.

Inhale,

Exhale,

Inhale,

Exhale.

Final breath.

Inhale four,

Three,

Two,

One.

Exhale six,

Five,

Four,

Three,

Two,

One.

And releasing control of the breath.

Taking a moment now to repeat the mantra,

I trust.

Saying this either out loud or in the safety of your own mind.

Ten times,

Slowly,

Gently.

And notice what it does to your energy field.

I trust.

I trust.

I trust.

Taking a few more of these at your own pace.

And finally,

Taking a slow breath in and a loving breath out.

Give yourself a little internal high-five,

A big hug,

Much love.