Start by taking an easy seat.
You can be seated on the floor or if you're in a chair,
Have the feet pressing into the earth.
Sit up straight and tall.
Just start by observing the breath.
Notice if it's easy or ragged,
Shallow or deep.
Not trying to change anything,
Just drawing some gentle awareness to your current state.
Bring the hands behind the head,
Elbows wide,
Long neck.
Stretch the crown of the head towards the ceiling and without moving your head,
Only your eyes.
Take the eyes,
The gaze over to the left.
See if you can look at your elbow.
So it might feel like a little strain,
But stay there.
Try to relax any tension you're holding in the shoulders.
Keep looking towards your left elbow as far as you can and when you're ready,
We'll take the gaze over towards the right elbow.
Maybe one side feels easier,
One side might just feel a little bit different.
Maybe they feel the same.
Just looking as far as you can towards the right elbow without moving your head.
When you feel ready,
You can let the arms come down by the sides.
Breathe in for 4,
3,
2,
1.
Pause for 4,
2,
1.
Out for 8,
3,
2,
1.
Pause for 4,
3,
2,
1.
In for 4,
Pause for 4,
Out for 8,
3,
2,
1.
Pause for 4,
In for 4,
Pause for 4,
Out for 8,
Pause for 4.
One more in for 4,
Pause for 4,
Out for 8,
2,
1.
Pause for 4,
3,
2,
1.
This time we're going to move into a double inhale through the nose and then a powerful exhale through the mouth.
We're just going to do a couple,
But you can take it as fast or as slow as you want.
Ready?
Keep going.
You've got 4,
3,
2,
1.
Last one.
Exhale and hold.
Pausing at the bottom.
Not here for too long.
Just noticing the space you've created.
In 3,
2,
1.
Take an inhale and pause at the top.
Holding on the inhale this time.
Stay with it.
You're almost there.
Last 5,
3,
2,
1.
Just let the air leak out through a hiss.
When you get to the bottom,
In through the nose for 4,
3,
2,
1.
Out through a hiss for 8,
7,
6,
5,
4,
3,
2,
1.
In through the nose for 4,
3,
2,
1.
Out through a hiss for 8,
5,
3,
2,
1.
In for 4,
Out through a hiss for 8.
One more.
In for 4,
Out through a hiss for 8,
3,
2,
1.
This time in for 3,
2,
1 and then just let it go like flutter lips.
Out on the exhale.
In for 3,
2,
1.
Same thing.
Out on the exhale.
2 more.
In for 3,
2,
1.
Out through the lips.
Last one.
In for 3,
2,
1.
On the exhale.
When you get to the bottom,
Just resume normal breathing.
In through the nose,
Out through the nose.
Not worried about a count.
Just let it flow where it wants to flow.
Easy in,
Easy out.
And begin reducing the volume of air that you're taking in by about 25%.
So taking just a slightly smaller breath in than you normally would.
Slightly smaller breath in,
Slightly smaller breath out.
Just reducing the volume of air ever so slightly.
Just enough to notice.
And then start to take it down one more time to about 50%.
So about 50% of a normal inhale.
And that 50% exhale.
You might start to feel some air hunger starting to build.
That's okay.
Just stay with it.
Now we take it down again to about 25% of a normal inhale.
So very small breath in and a small breath out.
Just 25% of a normal breath in.
Still really focusing on expanding the ribs and belly on your inhales.
Keep slowing it down even though it's small.
And finally,
We'll take it down to the tiniest breath.
Just tiny into the nose and tiny right back out of the nose.
Like you're not even letting the air get past the nostrils.
It's just into the nose and might feel like it's right back out through the nose.
Stay with it.
You got this.
Last five,
Three,
Two,
One.
Regular breath in and regular breath out.
Just getting it back under control.
Easy in through the nose,
Easy out through the nose.
Take a couple breaths like that.
Just noticing how your body feels.
And breathe in.
Feel belly,
Ribs.
Feel the full expansion and then just let it fall out of your mouth.
Sigh it out.
Big belly breath in.
Feel belly,
Ribs expand in all directions.
Maybe chest lifts a little bit.
And then just let it fall out of the mouth.
Sigh it out.
You can add some sound to it if you want.
One more big breath in.
Feel belly,
Ribs,
Full expansion.
And just let it fall out of the mouth.
Sigh it out.
Come back to easy in through the nose,
Easy out through the nose.
Don't worry about a count.
Just allow the breath to flow where it wants to flow.
And then give yourself a few moments to take another scan.
Just notice your state,
How your body feels.
Maybe there are some subtle differences.
Maybe not so much and that's okay too.
Thanks for joining.
Have a great day.
