Double The Exhale Restorative Meditation Break

Let's start by making sure our body is ready to enter into a restorative state Bring your spine straight and relax your shoulders and neck Soften the muscles in your hands Relax your tongue and jaw Feel your feet on the ground and soften your eye gaze Let's take three deep breaths in through the nose and out through the mouth and out through the mouth And on your third breath gently close your eyes Now we'll start inhaling for two seconds and exhaling for four seconds In for two through the nose,

Exhale for four through the nose or mouth Inhale for two exhale for four Inhale for two Exhale for four Inhale for two exhale for four inhale for two exhale for four inhale for two exhale for four now let's inhale for four exhale for eight inhale for four exhale for eight inhale for four exhale for eight inhale for four exhale for eight inhale for four exhale for eight now let's let go of the rhythm,

Return to breathing naturally,

And let's bring our attention down into the center of our chest before we end this meditation,

Think of one thing you are grateful for it could be a person,

A place,

Maybe something as simple as your morning cup of coffee try and picture what you are grateful for keeping your attention in your chest,

Feel the impact this gratitude has on your body maybe it slows down your breath maybe it softens your muscles or brings a slight smile to your face no need to force anything just notice let's bring our attention back to the feet on the floor bring your awareness behind your eyes and when you are ready gently open your eyes