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Finding calm through careful breathing

Breathe quietly in this way, sending your out-breath to the plants outside and observing the movement of your rib cage as you breathe. Don’t force anything, just observe.

Decide to make a quiet whispering sound on a particular out-breath… gently allow your jaw to drop down, have the clear intention that the roof of your mouth can lift, and gently whisper an aaaah sound (like the Doctor says “say ah” when they want to look down your throat!)

As your out-breath slows and turns around to become an in-breath, gently close your mouth and allow the in-breath to come in through your nose. Breath normally for a few breaths before repeating the process.

This is a very useful practice to help you go to sleep at night or if you are feeling upset or stressed.

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