Source: https://www.youtube.com/watch?v=vbAZeaI8iH8 Starts at: 04:03:00 (jump to 04:03:00)
Will - Guided Mindfulness and Breathing Exercise
[04:03:00] Coming to the stage. [04:03:01] Jesus. [04:03:02] All right, so up front, I don’t rap, I don’t sing, [04:03:12] I don’t dance, I got none of that for you. [04:03:15] If I’m funny, I promise it’s completely unintentional. [04:03:19] So my name’s Will, I’m a clinician [04:03:22] with Amir Mental Health, amongst other things, [04:03:25] and if your question might be, [04:03:28] Will, if you don’t do any of that stuff, [04:03:29] what the hell are you standing on stage for the other night? [04:03:31] What I do know, what I got for you tonight, [04:03:34] is a little bit about staying calm [04:03:37] in situations that are almost designed to make you uncalm. [04:03:41] In my previous life, I’ve dealt with that a fair bit. [04:03:44] So what we’re gonna do tonight, [04:03:46] because energy’s running high, [04:03:48] if you didn’t feel or see some piece of yourself [04:03:52] in the folks who were brave enough [04:03:54] to get up on the stage tonight [04:03:55] and share and speak their truth to you, [04:03:57] then I advise you to spend a little time thinking about it, [04:04:01] because there’s probably a piece of you in there [04:04:02] that you just didn’t realize. [04:04:03] So energy’s running high, [04:04:05] we’ve all kind of got pulled out of ourselves, [04:04:08] as we’re thinking about other people’s stories [04:04:09] and what they were brave enough to share with us, [04:04:12] so we’re gonna do a little bit of mindfulness work, [04:04:14] and we’re gonna come back into ourselves, [04:04:16] and we’re gonna make quiet our own bodies, [04:04:20] so that we can then make quiet our own minds. [04:04:23] This isn’t a one-shot-fits-all thing, [04:04:26] it’s not a cure-all by any stretch, [04:04:27] it’s just something that kind of works [04:04:29] when you’re feeling a little spun up. [04:04:31] And hey folks on the internet, [04:04:32] we didn’t forget that you’re there. [04:04:33] If you’re still with us at this time of night, [04:04:35] then you guys get to participate too. [04:04:37] Everybody loves the audience participation [04:04:40] and part of this kind of thing. [04:04:42] So what we’re gonna start with is a real easy [04:04:44] breathe in through your nose for three seconds, so in, [04:04:51] and you’re gonna let it out through your mouth [04:04:52] for three seconds, so out. [04:04:56] And we’re gonna work this rhythm for a little bit [04:04:58] so everybody’s nice and comfortable with it. [04:05:00] Get yourself into a relaxed position. [04:05:02] If you’re at home, you can lay down. [04:05:04] That’s perfectly okay. [04:05:06] If you’re here, and you can find space on the floor, [04:05:07] and you wanna lay down, have at it. [04:05:09] If you’re gonna sit up, just make sure your feet [04:05:11] are in contact with the floor as we do this. [04:05:13] So we’re gonna breathe in. [04:05:18] And we’re gonna let it out. [04:05:23] And we’re gonna breathe in. [04:05:28] And we’re gonna let it out. [04:05:30] Try to hold that rhythm as we work through the rest of this. [04:05:36] What I want you to do now is start by focusing your energy [04:05:41] at the top of your head. [04:05:45] And I want you to feel the pressure of the air. [04:05:48] I want you to feel, if you have hair up there, [04:05:51] I want you to feel how your hair feels [04:05:54] sitting on your head. [04:05:55] Just feel it. [04:05:57] And if you feel tension, I want you to concentrate, [04:05:59] concentrate on letting that go. [04:06:05] In. [04:06:08] Out. [04:06:11] I want you to shift your focus a little bit down [04:06:13] in your body, let it slide down to your forehead [04:06:15] and your ears. [04:06:18] And if you feel tension in those places, [04:06:19] I want you to focus on letting that go. [04:06:22] In. [04:06:25] And out. [04:06:26] Let that wave roll down your body a little bit more. [04:06:31] Focus on relaxing your face, your jaw, [04:06:35] the muscles in your neck. [04:06:37] Feel where you are. [04:06:40] Come back into yourself. [04:06:42] Feel the sensation. [04:06:44] Breathe in. [04:06:47] Breathe out. [04:06:50] Let that wave continue rolling down your body, [04:06:52] pushing tension down through you as you go. [04:06:55] Concentrate. [04:06:55] Consciously relax your shoulders. [04:06:58] As you breathe in. [04:07:00] And as you breathe out. [04:07:05] Let that wave of relaxation roll down your arms [04:07:08] towards the tips of your fingers. [04:07:10] Let it push any tension you feel in that part of your body [04:07:14] out through your fingertips. [04:07:17] As you breathe in. [04:07:19] And as you breathe out. [04:07:23] Let the wave slide down the core of your body, [04:07:25] your chest down into your stomach consciously relax the muscles in your [04:07:33] lower back and the muscles in your stomach around your belly button as you [04:07:40] breathe in and breathe out let that wave of relaxation push the tension down past [04:07:50] your hips into the tops of your legs focus on relaxing those muscles as you [04:07:59] breathe in and as you breathe out as that wave continues rolling down your [04:08:07] legs I want you to focus on letting the tension in your body flow out through [04:08:12] the bottoms of your feet which are connected to the ground because the [04:08:17] earth is going to take that tension as it comes out of you [04:08:20] breathe in and breathe out I want you to focus on relaxing the muscles in the [04:08:29] bottoms of your feet let that wave roll forward towards the tips of your toes [04:08:35] breathe in and breathe out and now in this moment as we’ve worked all the way [04:08:44] down through your body and as we work forward and push that tension out [04:08:48] through the bottoms of your feet and the tips of your toes [04:08:50] I want you to really embrace the level of relaxation that you’ve found embrace [04:08:57] how quiet the body has become keep breathing in and keep breathing out and [04:09:08] now for everyone who’s still awake at the end of this exercise here at the [04:09:11] speak your truth sleep away camp go ahead and open your eyes and embrace the [04:09:18] calm that you have just brought to you [04:09:20] yourself because that’s what this is all I did was talk a little bit you guys did [04:09:24] all the work here that’s what I got for you this evening I hope everybody is a [04:09:28] little bit more calm I hope that energy is giving you some positive things to [04:09:33] take away from here and thanks for coming out guys