Thank you for joining me in this mindful breathing moment.
My name is Rachel and today we're going to spend some time being present with our breaths.
Start by finding a comfortable position.
You may choose to be seated,
Lying down or even standing for this breathing activity.
Taking a deep breath and noticing where your body connects with the earth.
If you are seated or standing,
Become aware of your feet touching the earth beneath you.
Rocking forward,
Feeling your toes touching,
Moving to the right side,
Feeling the right side of your foot.
Moving to the back,
Feeling your heels planting into the earth.
Rocking to the left,
Feeling the left side of your feet.
If you're lying down,
Feeling the points of your body that are connected to the earth beneath you.
Noticing your heels,
The backs of your legs,
Your buttocks,
Your back,
Perhaps the tops of your arms,
The back of your head.
Breathing here,
Synchronise our breath by exhaling all together.
Taking a full mindful breath here,
Inhaling and exhaling.
Inhale,
Lifting your shoulders up towards your ears.
Exhale,
Rolling your shoulders down your back,
Creating space between your ears and your shoulders.
Continue breathing at your natural pace and noticing where you're feeling the breath for the first time.
Is your breath starting in your belly,
Your chest,
Your ribs?
Are you noticing the subtle movement of your shoulders?
Does it begin in your mouth or the subtle region above your upper lip between your nostrils and your lips?
Just becoming aware of where you are breathing.
Begin to notice how you're breathing.
Are you breathing deeply and slowly?
Is your breath short and sharp?
Just becoming aware of how you're breathing but with no judgement.
I invite you to extend your exhales for your next five breaths.
So inhaling and exhale,
Making your exhale twice as long as your inhale.
Repeating this,
Inhaling.
Extend the exhale and allow your body to sink deeper into a state of relaxation.
Exhaling this cycle of breath for another three rounds of your own at your own pace.
Once you have completed your extended exhale rounds,
Return to your natural breathing.
Just noticing how you feel.
There's no right or wrong answers here,
You're just simply having awareness of your emotional and mental state.
Perhaps you're feeling calm and relaxed,
Focused or alert and ready.
And if you feel that you could continue breathing,
I invite you to take as many additional rounds of extended exhale as you need.
You may even choose to rewind the recording,
Repeating the breathing pattern.
Continuing your breathing naturally here.
In a few moments I'll ring a bell and with the first bell I invite you to bring your awareness back into the space.
Becoming present and aware of your surroundings.
Feeling aware of your body.
Taking a deep,
Full breath here.
Inviting gentle movement back into your body.
Begin by rolling the shoulders back down the back.
Turning your head gently from side to side.
Perhaps taking a deep inhale and stretching your whole body if that's what your body needs right now.
Taking a few rounds of your natural breath to stretch and give your body whatever it needs right now,
Perhaps that's movement or stillness.
Just tuning in with your needs.
And again,
To conclude our breathing moment together,
I invite you to join us for an exhale and a full round of breath inhaling and exhaling.
Thank you for joining me and taking the time to give yourself ten minutes of space and time to yourself.
Thank you.
Namaste.
