Welcome,
I'm Sarah Clark.
When you're ready,
Find a comfortable seat and invite your eyes to close.
Bring your awareness to your nostrils and notice your natural breath flowing through the nostrils.
Also,
Notice the mind.
Without judging it,
Just take note of the quality of your thoughts,
What's flowing through you,
Maybe what's on repeat,
And you're just taking note as the observer,
As you're breathing deeply.
Now that you've observed what's happening internally,
We'll now give the mind something to focus on,
To give your whole system a break,
And what we'll be focusing on is the breath.
So as you're feeling your breath entering and leaving the nostrils,
Imagine your torso relaxing,
The shoulders,
The belly,
And any other place that you might be holding tension.
We will be using a count so that the mind has a task,
And the only task is to be in the present moment and to count as you breathe.
We'll be counting in for five,
We'll be holding for five,
We'll be exhaling for five.
If at any point you find the count too fast or too slow,
Give yourself permission to adjust as needed.
Exhale all of your breath out,
And let's begin on your inhale.
Breathe in for one,
Two,
Three,
Four,
Five.
Hold the breath with ease for one,
Two,
Three,
Four,
Five.
Exhale your breath for one,
Two,
Three,
Four,
Five.
Let's begin again,
Inhale for one,
Two,
Three,
Four,
Five.
Hold the breath with ease for one,
Two,
Three,
Four,
Five.
Exhale the breath for one,
Two,
Three,
Four,
Five.
Again,
Breathe in for one,
Two,
Three,
Four,
Five.
Hold the breath for one,
Two,
Three,
Four,
Five.
Exhale for one,
Two,
Three,
Four,
Five.
Carry on at your own pace now,
Breathing in your count.
When you're ready,
You can exhale,
Releasing the count,
Coming back to a more natural breath.
Feel your body breathing.
As you're feeling your body breathing,
Notice the quality and the rhythm of your thoughts in this new moment.
Notice if anything has shifted or slown down.
Whenever you find the mind wandering or creating stress in the body,
Perhaps you come back to your breath and simply connect it to a count that feels aligned.
May you always find ease and deep breaths in the present moment.
Thank you so much for practicing with me.
Keep breathing deeply.
