And,
And,
And taking on this practice.
So so we're going to start with a step breath,
We're going to step it up in a we're going to do it in a couple ways,
Right?
Our step breath.
So we're going to chunk the torso,
I'm just getting rid of the comments,
We're going to chunk the torso into thirds.
Yes.
So we're going to have the bottom third,
Right,
Which is kind of like just above the navel and down.
And we're going to pause in the middle top middle third is like from like maybe the middle of the sternum right to,
You know,
The low ribs,
And then the top of the chest will be the top third,
Really working for a nice complete breath here.
So if you have trouble expanding into your belly and really bringing out awareness,
Just do the best you can,
You can make contact with your hands,
One hand in your belly,
One hand on your chest just to make some contact with yourself.
We're going to step up first.
And then we're just going to slide down for three times we're going to step up and step down in these three,
These thirds and then we're going to do a little eight count that we're going to go like,
You know,
12345678.
That's the inhale exhaling,
Exhale,
Exhale,
Exhale,
Exhale,
Exhale,
Just to get more,
Develop more skill in our respiratory system,
Develop more strength and awareness in our respiratory system,
Our diaphragm in particular.
So we can control our breath,
We can control the moment a little bit more,
We can find more energy,
We can find more peace,
And we can just really ground ourselves into the moment.
So close your eyes,
We'll start the breath,
Exhale,
Let it go out,
Out,
Out,
Out,
Out.
Here we go.
Inhale,
Fill the bottom third,
And then hold,
Fill the middle,
Hold,
Fill all the way to the top,
Begin to open up your chest,
Actively lifting it up,
Hold the breath here and exhaling really softly out the nose.
Let all that breath go out,
Out,
Out.
Good.
And again,
Fill the bottom,
Expand and pause.
See if you can fill the middle,
Even open up the ribs and hold,
Open top of the chest,
Fill all the way up and stop,
Exhale,
Let it go.
Good.
Do it again.
Fill the bottom and then hold,
Fill the middle,
Expand,
Fill that balloon,
Hold,
Top off the top of the balloon,
Fill it all the way up and hold,
Exhale,
Let it go.
Three times,
Stepping up and stepping down,
Do the best you can.
Inhale,
Fill the bottom,
And then pause,
Fill the middle,
Pause,
Top of the chest,
Hold here for a moment,
And then just let the top go,
One,
Two,
And then pause,
Hold breath,
Let the middle go,
One,
Two,
Pause,
Let the breath go all the way out,
Nice and easy,
Easy,
Good.
Inhale,
Fill the bottom,
One,
Two,
Hold,
Middle we fill and we hold,
Top,
Hold,
Let it go,
The top,
Hold,
Let it go,
The middle,
Hold,
All the way out,
Let the breath go,
Last round,
Fill the bottom,
Fill the middle,
Hold,
Top,
Hold,
Let go of the top,
Pause,
Let go of the middle,
Pause,
Let go of the breath,
Pause,
And here we go,
We're going to do eight little sips of breath in through the nose,
Right,
We'll start together,
Just really trying to fill the whole body with these little sniffs of breath,
Right,
Here we go,
Exhale the breath out,
Out,
Out,
Out through the nose,
Here we go,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Pause,
Exhaling,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Good,
So it sounds like this,
Just so we can get this right,
That's the top,
Exhaling,
Good,
Let's do it again,
We're going to do this for five rounds,
Right,
So exhale out,
Just being clear,
Inhale go,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Hold,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Good,
Keep going,
Inhale,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Exhale,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Again,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Exhaling,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Two more rounds.
Inhale,
Inhale,
One two three four five six seven eight.
Exhale one two three four five six seven eight.
Last time.
Inhale,
One two three four five six seven eight.
Exhale one two three four five six seven eight.
Let it all go.
Take a breath in.
Let it go out.
Okay.
Let it go.
Check in how you're feeling.
Is there more clarity?
Is there more peace?
Is there more anxiety?
Is there more frustration?
It doesn't matter.
Step away from it.
Let go.
Step back.
Find yourself in the middle of everything.
The good,
The bad,
The up,
Down,
Inside,
Out,
The silence,
The sound.
Drop into the middle.
Just let the breath take you by the hand and then pull you out of your thoughts and your feelings and then in right to the field of all possibilities,
Which is the present moment.
Get to know your true self,
Not the hat that we wear at our jobs or in our relationships or out there in the world and we're shopping for groceries or cooking or whatever.
Right?
Just be your true self,
One on the inside,
That loving,
Compassionate,
Connected to all things self.
Take a big,
Giant inhale.
Exhale out.
Another breath in.
Side out.
One more inhale.
Good.
Let it go.
Very nice everybody.
Open your eyes.
Put a smile on your face.
Thanks for showing up.
Thanks for putting in the work.
Thanks for sharing this with your friends.
Thanks for any Venmo donations.
Thanks for that love and be back here.
