Lesson 1: Breath Awareness, Balloon, and 5/3, 5/3 Count

Breath Awareness, Balloon, and 5/3, 5/3 Count

1. Sit in a lotus position or crossed-leg style
2. Close your eyes.
3. Bring your attention and awareness to your breath. As you inhale through the nose (pause) and exhale through the nose.
4. Bring all of your attention and awareness to your breath, beginning to allow your body to relax as you focus on your inhale (pause) and your exhale.
5. On your next inhale tune into the body and notice where you are breathing into – does your chest or abdomen rise as you inhale.
6. On your next exhale tune into the body – does your chest or abdomen fall as you exhale.
7. Inhaling through the nose, noticing where you are breathing into – does your chest or abdomen rise as you inhale
8. Exhaling through the nose, noticing does your chest or abdomen fall as you exhale.
9. Inhaling through the nose, noticing where you are breathing into – does your chest or abdomen rise as you inhale
10. Exhaling through the nose, noticing does your chest or abdomen fall as you exhale.
11. Inhaling through the nose, noticing where you are breathing into – does your chest or abdomen rise as you inhale
12. Exhaling through the nose, noticing does your chest or abdomen fall as you exhale.

On your next inhale, imagine you have a blue balloon inside your abdomen.

As you inhale the balloon expands or inflates.

As you exhale through your nose the balloon contracts or deflates.

Repeat this again. (2nd time)

• Inhaling through the nose, the blue balloon expands.
• Exhaling through the nose, the blue balloon contracts.

(3rd time) Repeat.

• Inhaling through the nose, the balloon expands.
• Exhaling through the nose, the balloon contracts.

 (4th time) Repeat.

• Inhaling through the nose, the balloon expands a little more than the last time.
• Exhaling through the nose, the balloon contracts fully releasing all of the air.

 (5th time) Repeat.

• Inhaling through the nose, the balloon expands a little more than the last time.
• Exhaling through the nose, the balloon contracts fully releasing all of the air, fully relaxing your body and mind.

On your next exhale, releasing the balloon, bringing your attention and awareness back to your breath,

• Inhaling through the nose,
• Exhaling through the nose,
• Inhaling through the nose,
• Exhaling through the nose,
• On your next Inhale, inhale for a count of five, four, three, two, one.
• Hold your breath for three, two, one
• Exhale for a count of five, four, three, two, one.
• Hold for three, two, one.

Repeat (2^nd time)

• Inhaling for five, four, three, two, one.
• Hold for three, two, one
• Exhaling for five, four, three, two, one.
• Hold for three, two, one.

Repeat (3^rd time)

• Inhaling for five, four, three, two, one.
• Hold for three, two, one
• Exhaling for five, four, three, two, one.
• Hold for three, two, one.

Repeat (4th time)

• Inhaling for five, four, three, two, one.
• Hold for three, two, one
• Exhaling for five, four, three, two, one.
• Hold for three, two, one.

Repeat (5th time)

• Inhaling for five, four, three, two, one.
• Hold for three, two, one
• Exhaling for five, four, three, two, one.
• Hold for three, two, one.

On your next exhale, let go of the count and bring your attention and awareness solely to your breathing,

Inhaling through the nose, and exhaling through the nose. (Repeat Twice)
Tuning into your body and noticing how you feel in this moment.

And when you are ready you can bring your awareness back into your body, wiggling your fingers and wiggling your toes. Resting a soft smile on your lips and gratitude in your heart. When you are ready you can open your eyes and fully come back to the present moment.