0:00 The diaphragm contracts and flattens around ten to fifteen times a minute, without you ever thinking about it.0:20 Yesterday, we reset the day with a deep, full breath.0:30 Today, we go to the engine of that breath.0:38 Find a comfortable position.0:44 Seated or lying down.0:48 Place one hand on your chest.0:53 And the other on your belly, just above your navel.1:03 For a moment, just feel.1:07 Don't change anything.1:12 Simply notice the gentle rise and fall beneath your hands as you breathe normally.1:27 Noticing the temperature of the air.1:34 The weight of your hands.1:39 Now.1:39 On your next inhalation, I want you to breathe into the hand on your belly.1:54 Send the breath down, low.1:59 Feel the abdomen expand, lifting the hand.2:07 The hand on your chest should stay relatively still.2:16 And as you exhale, let the belly gently fall.2:25 A slow, easy release.2:29 Let's do that again.2:33 Inhale, belly rises.2:37 Exhale, belly falls.2:40 Smooth and continuous.2:44 No forcing.2:47 Allowing the breath to be deep, but soft.2:54 Another cycle.2:57 Breathing into the space you're creating.3:05 Feeling the diaphragm do its work.3:11 And exhaling, letting go of any tension in your jaw… your shoulders.3:24 The body knows this rhythm.3:29 You are just reminding it.3:34 Just a few more breaths like this.3:41 In your own time.3:44 The rise… and the fall.3:48 There is nothing else to do right now.3:55 Now let your hands rest.4:00 Let the breath return to normal.4:06 Just notice the shift.4:10 The quiet.4:12 You didn't find this quiet.4:17 You made it.
