Hello dear one and welcome to this short balancing breathwork practice.
It is a beautiful.
.
.
Pranayama breathwork to help us release tension and calm the mind.
An ideal quick reset.
To crown yourself and find a little bit more stillness and clarity in moments of stress.
So when you are ready,
Just find your comfortable seated position.
You can also be laying down.
And you may start finding a little bit of movement.
I like starting my practices with just some very gentle movements too.
Open up the body and start releasing the tensions and just.
.
.
Tune in really.
Perhaps take some gentle circles through the neck.
Circle through the shoulders.
You may find some seated cat cows if you're in seated position.
Just take any movements really that feel good in your body in this moment.
But keep those movements quite gentle,
Slow and.
.
.
Kind to your body.
The eyes can be closed or you can keep a soft and kind gaze.
Really start tuning into the sensations in your body and tune into the breath.
Giving your shoulders a nice big roll.
And then just shrugging the shoulders up and down.
So squeezing the shoulders up as you breathe in.
And as you exhale,
Let the shoulders drop completely.
We'll do this a few more times.
It's a great way to release tensions in the neck.
The shoulders,
The shoulder blades.
Squeezing the shoulders up.
And exhale,
Release,
Let them drop heavy.
Letting a few side out through the mouth.
Really letting the tension fully relieve.
We'll take a couple more here in your own time.
And then a gentle shake through your hands,
Through the forearms.
Through the whole.
.
.
Just shaking the body.
You can be in a standing position here even if you want to shake a little deeper.
Otherwise.
.
.
Keep going with your arms,
Bringing them up and down.
Shake and shake,
Twisting the spine gently from left to right.
And you may even start to extend the legs long here and shake the legs as well.
Just shake everything off.
And then slowly come back to a seated position.
Finding stillness and steadiness here.
Making sure that you are comfortable and supported where you are so you may sit onto your blanket bolster.
Perhaps you're onto your knees.
Just give yourself a moment here to lend.
And the pranayama breathing practice that we'll explore today.
Is a four seven eight ratio breath.
So we'll inhale through the nose for a count of four.
Hold the breath for a count of seven.
And exhale through the nose for a count of eight.
I will guide you through the.
.
.
First few rounds and then you can keep going in your own time.
Taking a deep breath in through the nose.
And side it out through the mouth.
Inhale for full.
One hold the breath for seven.
6.
One,
Excel for A.
Seven.
Five.
One and again inhale for four.
One.
Hold the breath.
Seven.
Six.
Five.
One,
Exhale for eight.
7.
5.
One and keep going with this inhaling for four Holding the breath for a seven.
And exhaling for eight.
And again inhale for 4.
Hold for seven.
And exhale for A.
And as we take those intentional inhales.
Retentions and exhale.
We are trying to do so without forcing or straining the breath.
As we don't want to create any extra tension in the body.
Letting the breath be spacious and effortless.
Even when we hold the breath,
Doing so with a lot of ease,
Relaxing the shoulders down.
And clenching the Joe.
As we exhale,
Letting the exhale be complete and slow,
Smooth.
This is a very fluid breath.
We will remain here for just a few more rounds.
And if the mind starts wandering.
Just bring the awareness back onto the breath as many times as you need.
Letting yourself be completely absorbed by the breath.
Letting the inner health create space and expansion.
And openness.
And resting for that brief moment in the liminal space between the inhale and the exhale.
A peaceful suspended breath.
Before letting the breath out again.
Releasing the energy down and out into the world.
Just taking a couple more rounds here.
And once you are finished your second round,
Just coming back to your natural rhythm of breathing,
Letting go of the count.
Course if you want to keep going with this practice a little longer please feel free to do so.
Otherwise I'll invite you to take a deep breath in through the nose.
And the side out through the mouth.
Keep blinking the eyes open.
Slowly coming back into the world.
Thank you so much for sharing this practice with me today.
I hope that you.
Enjoyed.
And I hope to see you soon for another practice.
Thank you.
