Hello and welcome to day three of our breath and anxiety series together.
Today let's set our intention with this wisdom.
Amidst the chaos of anxious thoughts find solace in the quiet sanctuary of self-compassion.
Amidst the chaos of anxious thoughts find solace in the quiet sanctuary of self-compassion.
You are worthy of gentleness and understanding.
Welcome to day three where we are connecting our breath awareness of the last two days with muscle relaxation.
Welcome to our meditation breathwork journey.
Find your comfortable position wherever you are and take a few moments to settle into that place.
A few moments to connect with your breath and begin that deepening expansion that you felt yesterday and the day before.
Breathing in and exhaling.
Knowing there is no perfect way to breathe your body knows what you need right now.
Close your eyes if it's comfortable for you and when you're ready bring your attention to your body.
Notice any areas of tension,
Tightness,
Discomfort and allow those deep breaths to flow into those areas.
Gently releasing the tension with each exhale.
As you continue to breathe deeply begin to consciously relax each muscle group in your body.
Bring your attention,
Your purposeful attention to each group and start with your feet and we'll work our way up to the head.
As we move through each muscle group,
Imagine that each muscle is becoming loose and relaxed with every breath you take.
If you encounter resistance or more discomfort,
Breathe into those areas with compassion with patience,
With kindness.
Let go of any expectations or judgments and simply be present with your breath in your body.
Let's start with our feet.
You can flex your toes and relax.
Circle your ankles clockwise,
Counterclockwise.
Stretch your calves by moving your feet forward,
Holding and letting go.
Rock your knees back and forth very gently.
And move your hips side to side or even allow them to really let go and sink into the support of the floor,
The chair,
The bed that you might be on right now and let go of any tension.
Let that support you,
Support your hips so that they can relax and soften.
Moving up your torso,
Your back,
You can stretch it out.
You can roll your shoulders again gently.
Counterclockwise and clockwise.
Circle your wrists,
Flex your fingers.
Stretch out your arms and let them relax.
Gently move your head from side to side.
Letting your neck stretch and relax.
Bring your attention to your face.
Often anxiety and stress is carried in our faces.
It goes unnoticed.
The tension in the jaw,
In the cheeks,
In the forehead.
Let go,
Let go.
Allow your breath to move.
Move into all these spaces,
Softening and releasing.
Stay in this relaxed place for a few moments.
Today's goal is to cultivate a deeper sense of relaxation by combining breath awareness with muscle relaxation techniques.
Knowing where you carry tension and what simple stretches,
Movements you can do with your deepening breath to notice and share your love and kindness with those parts of your body.
Looking forward to seeing you in day four.
Be well.
You
