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Expert GuidanceBelly Breathing with Rosita

Belly Breathing with Rosita

Join Rosita and her buddy Carmen for this simple breathing exercise to calm nervous feelings. In partnership with our friends at Sesame Street.

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It's Monster Meditation With Rosita and me, Andy. Rosita, it's almost time for school. Lista? you ready? Um, almost! I don't want to go to school, Carmen. (sparkling sounds) Hola, Rosita and hello to you too Carmen. Oh, Hola Señor Andy! It's time for school, are you ready to go? Um, yes. But, Carmen is nervous about me going to my first day of school. Is that true Carmen? (squishing sounds) And you nervous too, Rosita? Mhm, si, a little. It's okay to feel nervous. We all feel nervous sometimes. How about we do some monster meditation together before you go to school? Meditation? Yeah, it's an activity that can help you when you feel nervous about something like going to school. I see, muy bien. Come on and do monster meditation with me and Señor Andy. Let's start with some belly breaths. Take a slow deep breath in and as you do, bring your arms up over your head. Good. Now slowly breathe out and bring your arms back to your sides. Great, let's do that again. So slowly breathe in. Arms up! Now breathe out and arms down. Very good. So today we're going to focus on our breath and we're gonna watch our bellies. As we breathe in and breathe out. Does Carmen want to do some belly buddy breathing with us? (sparkling sounds) She does! Wonderful. Hold Carmen right in front of your belly. Oh, in front of my belly? Like this? Exactly, just like that. Now slowly breathe in and then slowly breathe out. Focus on Carmen, moving out and in with your tummy. Let's do this three times together. Belly out. And belly in. Belly out. Belly in. Belly out. And belly in. Nice job Rosita. Now remember when you feel nervous or anxious, you can always focus on your breath. (Rosita laughs) Great teamwork, Rosita and Carmen. How do you feel now? I'm still a little nervous, but I think I'm ready to go to school now. Gracias Señor Andy! You're very welcome Rosita. Uh, and it sounds like the bus is here Oh What's the matter Rosita? I forgot something! What did you forget? This. Adios Carmen! Gracias Señor Andy, adios papi! Have a great first day Rosita....


TypeExpert Guidance
Duration3 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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