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feather floating in the air

Lay flat on your back with your legs relaxed and arms softly stretching away from the sides of your body. Close your eyes. 


As you breathe in, cultivate a feeling of lightness or weightlessness. As you breathe out, allow your body to feel heavy or weighted down. Continue for about 5 more slow, deep breaths and see if you can really create the light and heavy sensations through your breath work. 


Then, reverse the pattern: as you breathe in, keep your body heavy on the floor. As you breathe out, let yourself feel light. Repeat this breath work for about 5 more breaths. Take your time with each breath. 


Finally, just notice how you feel right now, in this moment; in the space between your mindfulness practice and the rest of your day.