Anxiety

Welcome back to the Serenity Wellness & Coaching community and weekly intention with breathwork! I am traveling back from Ibiza, Spain where I have been training and receiving certifications in advanced breathwork techniques and I have very exciting news to share with you! I will begin coaching a small group of individuals interested in incorporating breathwork and transformational holistic practices into their personal and business lives beginning January, 2023. The initial group will include up to 10 participants and I will begin Discovery calls for the first 5 potential clients the week of December 12th followed by an additional 5 the week of December 19^th to see whether we have the same vision, mission and goals and to see if we are a good fit. If you are interested in scheduling a Discovery call, visit my scheduler at https://app.squarespacescheduling.com/schedule.php?owner=26558790 and schedule a Discovery Call Session. It will take approximately 15-30 minutes. I am looking
forward to connecting with you!
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This week’s “Breath Notes” (my version of love notes) focuses on Anxiety as we are well into the hustle and bustle of the Holiday Season! This season has a tendency to invite us to take on more than we normally would and this season can also bring up emotions we normally “stuff down” causing anxiety or increased feelings of stress. You can easily shift and transform those moments back into peaceful and productive experiences. This Toning and Grounding Practice will help calm your nervous system while stimulating your endocrine system so that you can sit with those feelings or emotions and practice observing and acknowledging them to gain clarity and to promote a more peaceful way of living each day.
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** The Anxiety Toning & Grounding Practice (2-minutes)
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**
1. Find a comfortable position with your back straight so that your spine is lengthened (sitting or standing).
2. Set an intention for your anxiety practice. If your intention relates to something you would like to release, replace it with something positive. For example, if you are releasing feelings of grief, replace them with self-compassion and love.
3. The toning will be a vocalization of AUM with a short breath hold using a 4-4-4-4 box-breathing method.

The Aaaaaa – awakens your root and sacral chakras
The Uuuuuu – awakens your solar plexus, heart and throat chakras
The Mmmm – awakens your third eye and crown chakras.
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** The chanting should be continuous with no pauses except for the 4-second breath hold.

4. Chant Aaaaa for 4-seconds
5. Chant Uuuuu for 4-seconds
6. Chant Mmmm for 4-seconds
7. Hold your breath for 4-seconds
8. Repeat this pattern for two-minutes (set your phone alarm so that you know when to stop).

You will feel more grounded and calm once you have finished the toning session than when you began it. Give yourself a big hug and use this Practice as needed throughout your days. I often like to start my mornings with this Practice as it grounds me for the day and many nights I will use it as I settle down and shift my mindset and pace to prepare for a relaxing evening after dinner.

CHALLENGE: I invite you to practice this technique each day and evening for 1-week and store this practice in your “Breathwork Tool Kit.”

Thank you for participating in this week’s challenge and remember to just breathe and let peace be your guide!

SAVE THE DATE: Saturday December 17th 9am (New York Time) for a SOMA Awakening Breathwork Journey. Experience breathwork like you have never experienced it before! ZOOM information will follow in next week’s Breath Notes!