Speaker 1: Therapy for Black Girls. In collaboration with author and breathwork
Speaker 1: expert z Clark, is proud to present to you this
Speaker 1: five part meditation series, thoughtfully crafted to guide you easifully
Speaker 1: through the moments that make traveling during the holiday season difficult.
Speaker 1: Happy holidays, y'all, and take good care.
Speaker 2: Waiting for takeoff, You're sitting in your seat, and maybe
Speaker 2: that seat isn't so comfortable.
Speaker 3: Maybe you got stuck in the middle seat. Maybe you
Speaker 3: don't have as much space as you like.
Speaker 2: Maybe you're scared of heights and worried about turbulence. Maybe
Speaker 2: there are multiple babies crying, a kid kicking.
Speaker 3: The back of your seat, and all you're wondering is
Speaker 3: how you're going to get through this. Take a deep
Speaker 3: breath in, deep breath out.
Speaker 2: Repeat this in your mind's eye. I have the power
Speaker 2: to feel comfort wherever I am. I have the power
Speaker 2: to feel comfort wherever I am.
Speaker 3: Even in this seat, right here, right now.
Speaker 2: Starting with some neck rolls to release some of this stress.
Speaker 3: X heal. Lower your chin to your chest in hell.
Speaker 3: Roll your right ear to your right shoulder.
Speaker 2: Ex hailed chin to chest in hell, left ear to.
Speaker 3: Left shoulder, ex hail, chin to chest.
Speaker 2: Repeat this at your own pace, and notice where there's
Speaker 2: a little bit more.
Speaker 3: Tightness, little stiffness, and go slower.
Speaker 4: At those points, breathing in and breathing out as you
Speaker 4: rotate your neck from one.
Speaker 2: Side to the other side.
Speaker 3: Releasing any stress and tension.
Speaker 2: One last one on each side, and when you're ready.
Speaker 3: Coming back to center. Now join me in.
Speaker 2: Four seven eight breathing for the ultimate stress relief right here,
Speaker 2: right now, breathing in and out through the nose in
Speaker 2: hell for four three two one, hold the breath for
Speaker 2: seven six five four three two one x hel four
Speaker 2: eight seven six five four three two one in hell
Speaker 2: for four three two one, hold the breath for seven
Speaker 2: six five four three two one XL four eight seven
Speaker 2: six five four three two one last time in hell
Speaker 2: for four three two one hold for seven six five
Speaker 2: four three two one XL four.
Speaker 3: Eight seven six five four.
Speaker 2: Three two one and relax. Let the breath be natural.
Speaker 2: Once you've made it to your final destination, take a
Speaker 2: moment to appreciate all of the stars that aligned to
Speaker 2: get you here safely.
Speaker 3: You've arrived. As you wait for.
Speaker 2: The green light to be able to gather your belongings
Speaker 2: and deboard, think about all the things that you're grateful
Speaker 2: for in this moment.
Speaker 3: You made it.
Speaker 2: You overcame all the things that tried to stand in
Speaker 2: your way from being right here right now.
Speaker 3: You arrived safe and sound.
Speaker 2: The trip planning, the packing, the details, all of the
Speaker 2: things worked out, and this is your time to be
Speaker 2: thankful that you are protected and guided by your ancestors
Speaker 2: and the divine.
Speaker 3: Take a moment.
Speaker 2: Now to express your gratitude. If it feels right, place
Speaker 2: your hand on your heart, close your eyes, or have
Speaker 2: a soft downward gaze, and bring to mind all of
Speaker 2: the things that you are grateful for right now.
Speaker 3: Take a deep inhalation, and.
Speaker 2: As you ax, he'll send that gratitude from your heart
Speaker 2: out to every part of your body.
Speaker 3: Inhale, deeply.
Speaker 2: Exhale, and send gratitude to every single.
Speaker 3: Part of your body. Inhale, deeply.
Speaker 2: Exhaleen send gratitude to all the people that helped you
Speaker 2: to get here.
Speaker 3: Inhale, deeply.
Speaker 2: Exhale, and send gratitude to your ancestors who have been
Speaker 2: here watching out for.
Speaker 3: You this whole time. Inhale, deeply.
Speaker 2: Exhil, and send gratitude to the divine. Feeling the energy
Speaker 2: and support that is always with you,