Welcome.
Today we'll practice diaphragmatic breathing,
A gentle way to realign with your nervous system in return to a sense of calm.
Begin by finding a comfortable position.
You may sit or lie down.
If it feels comfortable,
Place one hand on your chest and one on your belly.
Take a natural breath in.
Notice which hand rises more.
No judgment,
Just awareness.
Now gently invite the breath deeper.
Inhale slowly through your nose,
Allowing the belly to expand into your lower hand.
And exhale softly,
Letting the belly relax.
Again,
Inhale,
Belly rises.
And exhale,
Belly softens.
Let the chest stay relatively relaxed.
There's no force,
Only gentle expansion and release.
Continue at your own pace.
As you breathe this way,
You may notice the body beginning to soften.
The jaw relaxes,
The shoulders release,
The mind quiets.
This breath sends a message to your body.
You are safe.
With every slow inhale,
You create space.
With every slow exhale,
You release tension.
Breathing deeply into the belly activates the body's relaxation response.
It tells your nervous system that in this moment,
There is no emergency.
So as you continue breathing,
Silently repeat,
In this moment,
I am safe.
Again,
In this moment,
I am safe.
Let the breath become an anchor.
Whenever the mind wanders,
Gently return to the feeling of the belly rising and falling.
Simple,
Steady,
And grounding.
Notice how the breath is always here for you.
No matter what thoughts arise,
No matter what emotions move through,
Your breath always remains.
And each conscious breath is an opportunity to come back to yourself.
Take another slow inhale,
And a long gentle exhale,
Letting it all go.
Feel the body softening more.
Feel the support beneath you.
Feel yourself being held in this moment.
Continue for a few more breaths,
Breathing in calm and breathing out tension.
Inhaling calm and exhaling tension.
And remember,
Calm is not something outside of you.
It lives within you.
Each breath is a doorway back to that calm.
Take one final deep breath in,
And let it all go.
Release your hands gently.
Notice how you feel.
Perhaps a little softer,
A little steadier,
A little more grounded.
Carry this breath with you into the rest of your day.
Whenever life feels overwhelming,
Remember,
You can always return to your breath and return to yourself.
When you are ready,
Gently open your eyes.
Namaste.
