"Ten Count Breath"
This breathing practice is very simple, and can be accessed throughout one's day. Helping to create a sense of relaxation within the body, taking a moment to count ten breaths grounds and centers the practitioner.
1. To start, find a comfortable seat. Laying down and standing are also good options.
2. Take three deep breaths to help settle and clear your mind. Allow each breath to fill you up and empty you out.
3. Place your hands on your abdomen so that you can feel the fluctuations of the breath - the different sensations created by the inhale and exhale.
4. Begin counting your breaths. A full cycle is one inhale and one exhale. Use your thumb and fingers to mark each breath by pressing and releasing into the abdomen, gently.
5. With each breath, as you exhale become aware of any sensation of relaxation in the body.
6. Continue to breath and count. Focus on the sensations of relaxation in the body that accompany every exhale.
7. Allow yourself to melt into the exhales.
8. Once you have finished all ten rounds of breath you can seal off your practice with a full body inhale and a full body exhale. Or, you can begin another round of counting to ten.
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—Amanda Jade Fiorino
Director & Founder | Empower Shakti International
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