1
00:00:03,160 --> 00:00:06,680
Speaker 1: Therapy for Black Girls. In collaboration with author and breathwork

2
00:00:06,760 --> 00:00:09,600
Speaker 1: expert z Clark, is proud to present to you this

3
00:00:09,760 --> 00:00:14,280
Speaker 1: five part meditation series, thoughtfully crafted to guide you easifully

4
00:00:14,400 --> 00:00:17,960
Speaker 1: through the moments that make traveling during the holiday season difficult.

5
00:00:18,680 --> 00:00:21,119
Speaker 1: Happy holidays, y'all, and take good care.

6
00:00:26,000 --> 00:00:32,360
Speaker 2: Waiting for takeoff, You're sitting in your seat, and maybe

7
00:00:32,360 --> 00:00:34,720
Speaker 2: that seat isn't so comfortable.

8
00:00:36,120 --> 00:00:40,239
Speaker 3: Maybe you got stuck in the middle seat. Maybe you

9
00:00:40,280 --> 00:00:43,080
Speaker 3: don't have as much space as you like.

10
00:00:45,320 --> 00:00:52,120
Speaker 2: Maybe you're scared of heights and worried about turbulence. Maybe

11
00:00:52,159 --> 00:00:57,720
Speaker 2: there are multiple babies crying, a kid kicking.

12
00:00:57,440 --> 00:01:02,080
Speaker 3: The back of your seat, and all you're wondering is

13
00:01:02,120 --> 00:01:06,199
Speaker 3: how you're going to get through this. Take a deep

14
00:01:06,280 --> 00:01:10,880
Speaker 3: breath in, deep breath out.

15
00:01:16,520 --> 00:01:22,720
Speaker 2: Repeat this in your mind's eye. I have the power

16
00:01:23,600 --> 00:01:33,760
Speaker 2: to feel comfort wherever I am. I have the power

17
00:01:34,319 --> 00:01:47,480
Speaker 2: to feel comfort wherever I am.

18
00:01:42,800 --> 00:01:48,160
Speaker 3: Even in this seat, right here, right now.

19
00:01:51,400 --> 00:01:56,160
Speaker 2: Starting with some neck rolls to release some of this stress.

20
00:01:59,480 --> 00:02:05,560
Speaker 3: X heal. Lower your chin to your chest in hell.

21
00:02:05,680 --> 00:02:08,240
Speaker 3: Roll your right ear to your right shoulder.

22
00:02:11,360 --> 00:02:19,480
Speaker 2: Ex hailed chin to chest in hell, left ear to.

23
00:02:19,560 --> 00:02:25,680
Speaker 3: Left shoulder, ex hail, chin to chest.

24
00:02:28,919 --> 00:02:34,560
Speaker 2: Repeat this at your own pace, and notice where there's

25
00:02:34,600 --> 00:02:35,560
Speaker 2: a little bit more.

26
00:02:35,480 --> 00:02:40,440
Speaker 3: Tightness, little stiffness, and go slower.

27
00:02:40,400 --> 00:02:49,280
Speaker 4: At those points, breathing in and breathing out as you

28
00:02:49,440 --> 00:02:52,840
Speaker 4: rotate your neck from one.

29
00:02:52,440 --> 00:02:58,720
Speaker 2: Side to the other side.

30
00:02:57,560 --> 00:03:01,200
Speaker 3: Releasing any stress and tension.

31
00:03:03,360 --> 00:03:09,079
Speaker 2: One last one on each side, and when you're ready.

32
00:03:10,280 --> 00:03:16,840
Speaker 3: Coming back to center. Now join me in.

33
00:03:16,880 --> 00:03:23,120
Speaker 2: Four seven eight breathing for the ultimate stress relief right here,

34
00:03:24,360 --> 00:03:32,760
Speaker 2: right now, breathing in and out through the nose in

35
00:03:32,800 --> 00:03:38,600
Speaker 2: hell for four three two one, hold the breath for

36
00:03:38,680 --> 00:03:46,600
Speaker 2: seven six five four three two one x hel four

37
00:03:46,680 --> 00:03:54,480
Speaker 2: eight seven six five four three two one in hell

38
00:03:54,560 --> 00:04:00,480
Speaker 2: for four three two one, hold the breath for seven

39
00:04:00,720 --> 00:04:08,240
Speaker 2: six five four three two one XL four eight seven

40
00:04:08,760 --> 00:04:15,080
Speaker 2: six five four three two one last time in hell

41
00:04:15,160 --> 00:04:22,120
Speaker 2: for four three two one hold for seven six five

42
00:04:22,680 --> 00:04:27,159
Speaker 2: four three two one XL four.

43
00:04:27,040 --> 00:04:30,720
Speaker 3: Eight seven six five four.

44
00:04:30,880 --> 00:04:38,000
Speaker 2: Three two one and relax. Let the breath be natural.

45
00:04:49,360 --> 00:04:54,400
Speaker 2: Once you've made it to your final destination, take a

46
00:04:54,440 --> 00:05:00,360
Speaker 2: moment to appreciate all of the stars that aligned to

47
00:05:00,440 --> 00:05:02,440
Speaker 2: get you here safely.

48
00:05:06,680 --> 00:05:16,040
Speaker 3: You've arrived. As you wait for.

49
00:05:16,080 --> 00:05:19,160
Speaker 2: The green light to be able to gather your belongings

50
00:05:19,160 --> 00:05:23,880
Speaker 2: and deboard, think about all the things that you're grateful

51
00:05:23,920 --> 00:05:24,919
Speaker 2: for in this moment.

52
00:05:26,720 --> 00:05:27,600
Speaker 3: You made it.

53
00:05:29,800 --> 00:05:33,720
Speaker 2: You overcame all the things that tried to stand in

54
00:05:33,760 --> 00:05:37,760
Speaker 2: your way from being right here right now.

55
00:05:40,040 --> 00:05:44,279
Speaker 3: You arrived safe and sound.

56
00:05:46,040 --> 00:05:52,760
Speaker 2: The trip planning, the packing, the details, all of the

57
00:05:52,800 --> 00:05:58,520
Speaker 2: things worked out, and this is your time to be

58
00:05:58,640 --> 00:06:06,400
Speaker 2: thankful that you are protected and guided by your ancestors

59
00:06:07,200 --> 00:06:10,880
Speaker 2: and the divine.

60
00:06:11,160 --> 00:06:12,080
Speaker 3: Take a moment.

61
00:06:11,880 --> 00:06:23,120
Speaker 2: Now to express your gratitude. If it feels right, place

62
00:06:23,160 --> 00:06:28,800
Speaker 2: your hand on your heart, close your eyes, or have

63
00:06:28,839 --> 00:06:34,479
Speaker 2: a soft downward gaze, and bring to mind all of

64
00:06:34,560 --> 00:06:38,440
Speaker 2: the things that you are grateful for right now.

65
00:06:53,320 --> 00:06:57,960
Speaker 3: Take a deep inhalation, and.

66
00:06:57,960 --> 00:07:01,400
Speaker 2: As you ax, he'll send that gratitude from your heart

67
00:07:01,800 --> 00:07:08,480
Speaker 2: out to every part of your body.

68
00:07:09,800 --> 00:07:11,720
Speaker 3: Inhale, deeply.

69
00:07:15,440 --> 00:07:19,200
Speaker 2: Exhale, and send gratitude to every single.

70
00:07:18,840 --> 00:07:26,960
Speaker 3: Part of your body. Inhale, deeply.

71
00:07:30,120 --> 00:07:34,240
Speaker 2: Exhaleen send gratitude to all the people that helped you

72
00:07:34,840 --> 00:07:35,480
Speaker 2: to get here.

73
00:07:39,960 --> 00:07:41,560
Speaker 3: Inhale, deeply.

74
00:07:44,360 --> 00:07:48,520
Speaker 2: Exhale, and send gratitude to your ancestors who have been

75
00:07:48,600 --> 00:07:50,160
Speaker 2: here watching out for.

76
00:07:50,160 --> 00:07:58,360
Speaker 3: You this whole time. Inhale, deeply.

77
00:08:01,000 --> 00:08:06,320
Speaker 2: Exhil, and send gratitude to the divine. Feeling the energy

78
00:08:06,800 --> 00:08:09,800
Speaker 2: and support that is always with you,