Today for 5-10 minutes either lie down (on the floor, bed or sofa) or sit in a chair and practice Lengthening the Exhalation which is calming, grounding and quiets the mind during stressful times.

You Will Need:

1. A place to lie down, or a chair or way to sit on the floor with ease.

Reclining Pose

Seated Pose

1. Sit or lie down comfortably
2. Repeat your Intention mentally three times.
3. Notice the movement of the breath through the nostrils.
4. Notice the inhalation and the exhalation. Which one seems longer to you?
5. Begin to exhale slightly longer than you inhale; not by pushing the breath out, but by softly allowing more air to leave your lungs on each exhale so that the breath is more complete.
6. Keep this pattern going for a minute or so, then notice if there is a natural pause at the end of the exhalation? Do not force it to happen.
7. Repeat for several minutes, then relax the breath back to normal.

Things to Ponder:

• Notice how breathing this way makes you feel.
• Try not to get frustrated with yourself if it is difficult to stay focused. Each time your mind wanders, gently and lovingly bring your awareness back to the movement of the breath and the long, slow exhalation.

Things to Ponder:

• Notice how breathing this way makes you feel.
• Try not to get frustrated with yourself if it is difficult to stay focused. Each time your mind wanders, gently and lovingly bring your awareness back to the movement of the breath and the long, slow exhalation.