Welcome.
Today we'll take a few minutes to come back to center with one of the most accessible tools we have to reset,
The breath.
Our breath work will be simple but customizable as always.
We'll progress from a more natural breath pattern to variations of equal part breath or box breathing.
If it's useful visualize a box as you move through the parts of the breath,
Each side of the box representing a segment of the breath.
This type of breath work invites the rest and digest part of the nervous system to come online providing a state of relaxation and relief.
Take a moment to make yourself comfortable sitting as upright as possible.
You can also choose to lie down.
The invitation is there to close your eyes or just a soft gaze is fine too.
Begin by noticing your natural breath.
If a deeper breath is already needed here to settle,
Take it.
And then just simply notice where you feel the breath.
Nose,
Throat,
Chest,
Belly,
Ribcage.
Again,
Today's breath work practice is simple to follow but know that you can alter it in any way that works for you.
Either shorter or longer counts might be needed.
We'll begin with a few rounds of cleansing breaths to remove stagnation and to come into the body.
Let's take a deeper inhale here and then open the mouth and release.
Make the exhale just as intentional as the inhale.
Again a fuller inhale and an audible exhale.
Take a couple more on your own.
Notice the space between as well.
And now simply notice the rhythm of your breath.
In a few moments we'll begin to inhale and exhale the breath in equal duration.
I'll be counting in fours but you can adjust accordingly.
There will be an invitation to pause between the breaths but it is just that,
An invitation.
Meet yourself where you're at.
Let's prepare.
Begin by inhaling for one,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Out,
In,
Out.
Continue breathing in this way or come with me as we add a pause between each part for four beats.
Return to your inhale for one,
Two,
Three,
Four,
Pause,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Pause,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Pause,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Pause,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Pause,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Pause,
Two,
Three,
Four,
In,
Pause,
Out,
Pause,
In,
Pause,
Out,
Pause.
A few more rounds on your own.
Last round.
And let's come back together.
If useful,
Take another deep breath in and a cleansing breath out the mouth.
Notice how you feel.
Notice you can practice this virtually anywhere to bring yourself back to center for a reset,
For relief.
If you wish,
Bring your hands to your heart center,
Closing your practice,
And deep gratitude.
Thanks for joining me today.
