Start by creating a safe container for your body,
A comfortable position to allow you to relax,
To let go and surrender to the feeling of peace and calm.
You can do this seated in a chair or on the floor or lying down,
However you feel most safe and comfortable in your body.
Once you've found this position,
Just bringing some awareness to your breath.
Where is it traveling?
Where do you feel the sensations of this breath,
Acquainting yourself with the experience of this breath?
Breathing as it fills into your belly and letting it go out through the mouth.
That's it.
You are safe here in this moment right now.
We will start with a box breath,
Inhaling for a count of five seconds,
Holding or two,
Releasing for five seconds,
Holding for two.
When you feel ready,
Inhaling through the nose,
Two,
Three,
Four,
Five,
Hold,
Two,
Release,
Two,
Three,
Four,
Five,
Hold,
Two,
Inhale,
Hold,
Release,
Holding empty at the bottom,
Hold,
Release,
Continuing in this pattern,
Paying attention to the sensations of this breath,
How it feels to hold your breath at the top full of expansion,
How it feels to be empty at the bottom,
Allowing the inhale to be nourishing and filling you up with fresh energy,
Allowing that exhale to be long and slow,
Feeling your heartbeat slow down with that exhale.
That's it.
Starting to breathe in a continual pattern into the nose,
Out through the mouth,
Not pausing at the bottom or the top.
We'll just be here for a few moments,
Taking in some deep nourishing breaths,
Allowing that exhale to release,
Maybe releasing with a shake or a stretch on that exhale.
And on your next inhale,
Taking a big deep breath,
Holding at the top,
Letting go and holding your breath at the bottom,
Remaining in the space of emptiness,
Holding for as long as you feel comfortable,
Noticing when the urge to breathe arises,
Riding that urge and when you feel a strong urge to breathe,
Taking in a big deep breath and letting go with that final exhale with a sigh,
Starting to notice the sensations within your body now,
How have you changed your state,
Noticing any emotions that may have arisen,
Slowly bringing some awareness to your fingers and toes with some gentle movement.
When you're ready,
Slowly opening your eyes,
Taking in the space around you,
Bringing your awareness to something in the room,
Noticing its color,
Its texture,
Its shape,
Maybe bringing your fingers to your skin,
Noticing how it feels to interact with your body,
Maybe bringing hands to your heart and taking a deep breath here,
Feeling your nervous system settled.
Thank you for joining me in this breath work for anxiety.
Namaste.
