Guided Script for Breath and Body Awareness Practice
Guided Script for Breath and Body Awareness Practice: ages 10 and older
[about 12 minutes, plus sharing time]
[Script]
Welcome home, friend. Your breath offers a connection to your home within.
I like to say - where ever you are, you are home.
My name is Sally Pelto-Wheeler and I will be leading you in a brief breath and body awareness practice.
Let’s begin by getting our body comfortable. Our spines should be straight and our hands relaxed. You may sit or lay down.
[Modification: If it is comfortable to do so, lay down in the grass (or forest floor) with your head supported in some way.]
Close your eyes or bring your gaze down.
Now begin noticing your breath.
Notice your chest or your belly gently lifting and lowering, as you inhale and exhale.
Each inhale brings needed elements into your home – [love, connection, care, playfulness, forgiveness, and structure.]
Each exhale lets go of elements no longer needed in your home – [hate, disconnection, self-doubt, resentment, unworthiness, and worry.]
Your body is wise and does many wonderful processes without any thinking at all.
Let’s bring your breath deeper now. Placing a hand on your chest near your heart, breathing in through your nose and out through your mouth - inhaling deeply and noticing your chest rise a little bit more. And exhale, let it go. Stay here for 5 breaths.
Now, placing a hand on your belly, inhale even deeper and notice your belly inflate like a balloon. Taking 5 big belly breaths. This time thinking gently to yourself Breathing In [choose your word – what you’re bringing into your day] and Breathing Out [choose your word – what you’re letting go of]. Choose what feels right for you. I will demonstrate once – Breathing In JOY, Breathing Out WORRY. Four more times, loosely following my breath.
Your parasympathetic nervous system, or rest and digest system, has now slowly been activated. This tells your body to slow down and rest. It is an honor to notice what needs tending to in your home.
Let’s bring our attention to our surroundings. Perhaps you notice things differently now? From this grounded, centered place. Notice how your body is heavy against the surface – you are held here. At home.
Notice the texture of the surface that you are sitting on. Move your fingers along it.
Notice the sounds around you – can you identify 3 different sounds?
Notice your mouth and your sense of smell – what do you taste on your tongue? What smells do you notice?
Keeping your eyes closed, we are going to continue into a 2 minute breathing practice. We call it a practice, because just like any skill – like learning your ABC’s, solving a geometry problem, or shooting a 3-pointer in basketball – your body needs to practice slowing down, centering, and noticing your breath.
The cyclic sigh – or physiological sigh – is a breathing practice that is scientifically proven to release stress from your body. The practice requires two inhales through your nose followed by an extended exhale through your mouth, making a sighing sound.
The first inhale though your nose is the biggest, followed by one more quick nasal inhale that further pop open the air sacks in your lungs. This is followed by an extended exhale – that is not force, just let it fall out.
It will sound like this ----
Now I’d like you to join me for 2 minutes. Listen to your body, if you feel too light headed or unsafe, take a break and listen. I’ll begin, at a moderate pace – feel free to breath slightly slower or faster.
[Begin Timer]
Last two breaths here
Let it all out…
Welcome home. How does it feel? Quietly take notice of how you feel for a few moments.
Thank you for tuning in, and experiencing this breath and body practice.
Guided Debrief
[Allow plenty of time and space for participants to metabolize what is occurring in their body (at least 2 minutes). Encourage them to take a drink of water.]
Reflections:
How did it feel to slow down and focus on your breath? Easy? Difficult?
What sensations or feelings did you notice? And where?
How can this practice, the cyclic sigh, help you in your day?
How to use the breathwork script –
If you prefer to lead the practice, rather than play the breathing practice recording, please use the script.
Make sure to tailor it ahead of time. Give yourself plenty of time practicing reading it aloud. The more smoothly you read it, the more relaxing it can be for your participants. If you are brand new to breathing exercises, please listen to and practice the recording at least twice before leading breathwork yourself.
Statements that are underlined MUST be included in the breath practice – for safety of the participant and their experience.
This material was created and designed by Sally Pelto-Wheeler (Owner, Collaborative Training Network, LLC). She would appreciate if it was shared widely and practiced with care.