Thank you so much for taking this time to sit with me and enjoy a moment of stillness to rest and reset.
This simple breathing exercise allows you to be still,
Focused,
And present on this moment and this moment alone.
It helps your body and mind to truly relax and rest.
Taking this time to reconnect to your body and simply noticing your breath,
The sensations on your skin and in your body,
And all the sounds that surround you.
Using all these elements to calm your senses and be still to rest and reset.
So let's begin by finding a comfortable position,
Either sitting on the floor in a cross-legged position or with your knees together on your heels.
If that's not comfortable or accessible to you,
Please feel free to sit upright in a chair.
You might even want to adjust your seat by gently lifting the flesh away from your sit bones so you're seated just in front of your tailbone.
Your spine is straight,
Your posture is tall,
Shoulders are relaxed,
Jaw slightly dropped,
Tongue away from the roof of your mouth,
Eyes closed or in a half gaze slightly looking towards the floor.
Allow your shoulder blades to soften,
Your belly to completely let go,
And your pelvis to ground deeper into your seat.
You can relax your arms at your sides or place them gently on your lap.
Close your eyes and become aware that you have set up a peaceful foundation and created this space in and around your body that is completely yours.
Now take a deep breath in through your nose and a full exhale out the mouth.
Let's do that again.
Inhale deeply through your nose and release a full exhale through your mouth.
Now let's add some counting to our breath.
We'll count an inhale of four.
So take a deep breath in for one,
Two,
Three,
Four.
Holding at the top,
Relax your shoulders and your jaw.
Let your body melt into your seat.
Then slowly exhale for four,
Three,
Two,
And one.
Let's do that again.
Inhale for one,
Two,
Three,
Four.
Hold briefly.
Release any tension you may still be holding on to.
And exhale for four,
Three,
Two,
One.
This time,
Breathe only through your nose.
Inhale deeply.
One,
Two,
Three,
Four.
And exhale through your nose for four,
Three,
Two,
One.
Inhale for one,
Two,
Three,
Four.
And exhale gently through your nose for four,
Three,
Two,
One.
Good.
Let's continue this pattern for five more breaths.
You're inhaling deeply through your nose for four counts,
Holding your breath briefly,
And then exhaling slowly for four counts.
Please continue.
If your mind starts to wander,
Gently bringing it back to your breath and the counts.
Check in and see if you can allow yourself to sink a little deeper into your seat.
On every exhale,
Release any tension by focusing on one body part at a time.
Relaxing your feet,
Your legs,
Hips,
Your belly,
Back,
Chest,
Neck,
Jaw,
And eyes.
Great.
Keep going.
We're almost there.
See if you can fill up your lungs even more with every inhale,
And really let go of everything when you exhale.
Good.
Let's take a breath in together.
Inhale.
One,
Two,
Three,
Four.
Holding your breath.
And slowly exhale for four,
Three,
Two,
And one.
Before you open your eyes,
Let's take one more collective breath together with the exhale out the mouth.
Breathe in deeply through your nose,
Filling up.
Feel your ribcage expand.
Feel your chest lift.
Even feel a gentle rising as you sit a little taller.
Now exhale fully out the mouth.
Release everything.
Maybe even making this an audible exhale.
Know that you've fully let go of all the tension in your body.
You may open your eyes now.
Thank you so much for sharing this moment of stillness and breath with me and taking this very important time to rest and reset.
I'm wishing you a peaceful rest of your day.
