When the world around feels heavy,

like the walls are caving in,

Remember you can find some space

and it’s gotta start within.

Use these ready supports,

the strength is within you.

A soulful reminder,

you innately know what to do.

Self-awareness is your lock;

breath is the key.

Let them take you to a spacious place,

with practice you’ll be free.

Awareness & Breath Technique

1. Notice your breath. You might notice it feels full, shallow, smooth or rigid. Don’t judge it, just be aware of it.

2. Start to breathe through the nose if it feels okay today.

3. We’re going breathe the 3 part lung breath skill. It can create physical space in your body and soothe an anxious mind.

4. Bring hands to your abs (low lung) and allow the belly and abs to rise while you inhale. Expand your breathe gently into the low ribs that float up to the hands. Notice how the abs/belly return to your center, towards your spine as you exhale fully. Repeat 3x.

5. Bring fists to your mid ribs (mid lung), by your armpits and breathe in noticing how the movement here is different, allow the ribs to expand in 360. Exhale fully. Repeat 3x.

6. Place fingertips on your collarbones (top lungs) and allow the breath to float all of the way up to the collarbones. You may notice just a little movement here. Exhale fully. Repeat 3x.

7. Return your hands by your sides and now move your breath with your awareness. Allow your breath to flow. Start in the low lungs/abs/belly, float breath up to mid lung/rib cage, all the way to the top lung/collarbones. Exhale fully.

8. Repeat at least 6x.

Practice starting your day this way, going to sleep this way or breathe with this skillfulness anytime necessary to create space. See what helps you most.