Hi,
It's Miss Janine.
Today we're going to sit.
So find a spot on the floor where you can sit in crisscross applesauce or in yoga we call it easy pose,
Crossing your legs.
And imagine that you have a string tied to the top of your head and someone is gently pulling on that string,
Lifting your back so that it's as tall as it can be.
And then relax your shoulders down.
You can put your hands in your lap or on your knees,
By your sides,
Whatever feels most comfortable.
And today we're going to take a deep breath in through our nose and then we'll be breathing out our mouth.
So let's start breathing in through your nose,
Keeping the shoulders relaxed,
And then slowly breathing out through the mouth.
Another one just like this,
Deep breath in and full breath out the mouth.
Now we'll take one hand and place it on our belly and the other hand placing on the heart.
And this time when we breathe in,
We're going to feel what happens with our hand that's on our heart and our hand that's on our belly.
So take a deep breath in and a full breath out.
One more time,
Deep breath in through the nose and a full breath out the mouth.
Just take a moment to notice what you felt.
And one of the hands rise up as you breathe in and maybe fall as you breathe out.
Or maybe both of your hands lifted with your body as you breathe in and fell as you breathe out.
Now we're going to try to control that a little bit more.
And as we breathe in,
We want to feel our chest get bigger and that hand lift a bit.
So breathe in and then this time breathe in a little bit more and push your belly out so that hand on your belly gets pushed out a bit too.
And then as you breathe out,
The chest drops down and then pull your belly in,
Breathing out a little bit more.
Great.
So breathe in,
The chest lifts first.
Great breathing in now the belly pushes out.
Breathe out,
The chest falls.
Breathe out even more,
Pull the belly in.
Great.
Breathe in,
Lift the chest.
Breathe in,
The belly expands.
Breathe out,
The chest falls.
Breathe out,
Pull the belly in.
Breathe in,
The chest fills and lifts.
Breathe in,
Lift the belly now expanding the belly and then breathing out,
The chest falls.
Breathing out,
The belly falls,
Pull the belly in.
Breathe in,
Lift the chest.
Breathe in,
Push the belly out.
Breathe out,
The chest falls.
Breathe out,
The belly pulls in.
This will be our last one.
Breathe in,
Lifting the chest,
Breathe in,
Pushing the belly out.
Breathe out,
The chest falls.
Breathe out,
Pull the belly in.
Now you can let your hands come back to your knees and just notice your breath without trying to change it.
Just notice how you're breathing.
Relax the shoulders again.
Imagine that string is being pulled,
Lifting the head and elongating the spine.
And then taking a deep breath in through the nose,
Filling the lungs.
And when you feel like your lungs are full,
Take another sip in and then this time we'll open the mouth and sigh out.
Again,
Deep breath in.
A little bit more,
Breathe in and then sigh out.
Just take a moment to sit with your body,
With your mind and with your breath.
And when you're ready,
You can open your eyes up if they were closed.
Maybe stretch your head by moving the head around in a few circles,
Rolling the shoulders,
Even wiggling the fingers and toes,
Stretching the legs out long.
And then bring your hands to your heart center so the palms touch,
The fingers touch and then the thumbs come in towards your chest at your sternum.
Just take a moment to thank yourself for taking these short moments to breathe because these short moments can change your day.
And if they didn't change your day,
That's okay too because there are different breaths for different people and different experiences.
But if it worked,
Take note of that and use it.
This is your tool to have.
Thank you.
