Hello everyone! Tutu Mora here with the Y bringing you tools to feel well
in your body mind and spirit. So today at the start of this pretty stressful week, we are
going to be going through some guided breathwork just so we can relax, calm the nervous system and
feel a little bit more present and able to meet whatever this week brings. So wherever you are,
you won't need any props you'll just need a comfortable place to sit or lie down and so
getting yourself comfortable you can close your eyes or you can just soften your gaze
whatever feels more accessible to you right now and let's just start by noticing our breath
whether you're breathing in through the nose or in through the mouth
just noticing. Noticing how your body opens to your breath if it feels like your breath is able
to make it all the way down your body or maybe it's only able to make it into the top of your
chest and so just noticing where you are right now with your breath and as you continue to inhale
what might it feel like to invite that breath a little bit further down the length of your body
so allowing it to perhaps come all the way down into the low belly and allowing that exhale to
perhaps feel a little fuller as if you're sort of squeezing out every bit of all air in your body
staying with that noticing allowing that breath to come down into the low belly
finding that really full exhale getting rid of that stale air inside your body
and as you continue to breathe perhaps noticing how long your inhales are how long your exhales
are and can you draw that out just a little bit more so perhaps inhaling here with me
inhaling on a four count so taking that in two three four and as you exhale making it extra long
inhaling again two three four and exhaling fully squeeze out every last bit of that stale
energy that stale air existing in your body
and staying with that breath taking it at your own pace
often when we're feeling stressed
our breath remains in the high chest area it becomes really shallow and we're not allowing
all that deeply restorative oxygen to make it into the other parts of our body so pausing
and letting ourselves have these deep breaths can be so important so staying with that breath here
noticing any sensations that arise in your body noticing any
pockets of tension or pockets of resistance to slowing down which can be really hard when
life is moving at a fast pace and so just noticing that and seeing if you can breathe
around those feelings breathe around those sensations as you just stay with yourself
we're going to take just a few more deep inhales here together
again however you're breathing whether that's in through the nose
out through the mouth whether that's in through the mouth let your body find its natural rhythm
two more deep inhales here making it nice and drawn out really fill that low belly or
perhaps that breath could feel like it's coming all the way to your toes or your fingertips
exhaling fully last one
and you can return to your normal breathing here and before you open your eyes or bring yourself
fully back into the room just leaving a space for you to listen to anything any signals any messages
that your body might be telling you whether that is I need a full glass of water I'm feeling a
little thirsty maybe that's I need a nourishing snack it's been a while since we've eaten
maybe that's I need a minute more here in this quiet space before returning to the busyness
of life and maybe that's I need some supportive connection with someone so
I need a hug whether that's from a partner or a pet or a child
see what is accessible to you based on what your body is communicating with you here
and last but not least in stressful times it's very hard to slow down and quiet down so
give yourself a little appreciation for taking the time here just to be quiet with yourself
perhaps as you inhale inhaling a little thank you all the way down just to give
yourself a little bit of appreciation for what you've done for yourself here today
and then whenever you're ready you can go ahead and open your eyes
you can return to the rest of the day and I
wish you all the best and I'll see you back here next time on the Y's YouTube channel. Take care!