Welcome to your unwinding space.
This is your time to stop doing and simply be.
Be ready to soften and allow your mind finally settle.
We will be doing 2 breath sequences each lasting about 3 minutes,
Followed by a 30 second of mental transition to close out the session.
So go ahead and get yourself situated in a nice comfortable chair with your legs lying flat on the ground.
Taking nice deep breaths all in through the nose and out through the mouth.
Shoulders relaxed and we will begin in 3,
2,
1 and go.
Nice big full deep breath,
Fully in through the nose and letting go.
No need to curl up the mouth while exhaling,
Relax the jaws and let go.
Nice big full deep breath all through the nose,
Filling up the chest and on the exhale just release without collapsing your rib cage.
Be aware of your spine,
Keep it erect but not tight.
Every breath decompressing,
Every breath creating space in your body,
Lifting the weight of the day from your spine and ribs.
Already 2 minutes over,
Just 1 more minute to go,
Stay with it.
Fully in,
Letting go,
Inhale and expand,
Relax and let go,
Let the air expand your ribs like an umbrella and exhale through the mouth.
Observe for any tension around the hips,
Exhale and loosen it up.
Observe for any tension around the thighs,
Exhale and loosen it up.
Again observe for any tension around the calves,
Ankles,
Exhale and loosen it up.
Relax,
Normal breathing,
In and out through the nose.
Notice the shifts in the posture of your body,
Be aware of the gradual calming of your mind.
Next sequence coming up,
So just relax,
Be prepared,
Normal breathing in and out through your nose.
So we begin the next sequence,
Drawing your attention to your shoulders,
The place where you carry the weight of the day.
Slowly inhale through the nose,
Shrug your shoulders all the way up to your ears,
Hold it there,
Squeeze tight,
And with a loud haa,
Exhale and drop them instantly.
Feel the blood rushing back into your neck,
Notice the warmth spreading through your traps.
Again take a deep inhale as you lift and squeeze the tension in your shoulders,
Tension in the neck,
And release,
Let them drop like stones.
One more time,
Take a deep inhale as you lift and squeeze the tension in your shoulders,
Squeeze your neck,
And drop them instantly with a sound.
If you feel you can go for one more round,
Inhale,
All the way up to your ear,
And relax,
Now gently inhale through your nose,
And as you exhale,
Let your right ear tilt toward the right shoulder.
Inhale back to the center,
And then again when you exhale,
Let the left ear melt toward the left shoulder.
Inhale back to the center,
Be mindful of your jaws,
Relax them,
Release tensions from your chest,
Chin,
Cheek muscles,
Forehead,
Nose,
Ears,
Relax.
Inhale filling the upper chest and neck,
Exhale tucking your chin slowly toward your chest,
Hold it,
And then inhale and come to the center.
Observe for any lingering tightness in the collar bones,
Exhale and blow it away.
Observe for any tension behind the shoulder blades,
Exhale and melt it down your back.
Now the second sequence is over,
So just relax,
Relax into your natural effortless breathing,
You can close your eyes if you want.
Notice the space you created in your torso,
Notice the warmth in your shoulders,
Notice the relaxed state throughout your body.
Visualize yourself leaving your tasks at the desk,
They will be there tomorrow,
They are not going anywhere.
For now,
You are entering your personal time,
So open your eyes when you feel grounded.
Thank you for joining me and wishing a wonderful day ahead.
