Welcome to Pause and Reset for Calm.
In this short practice we'll use a calming breathwork technique called the circular wave breath to help you quickly relax and feel more calm.
Afterwards we'll add a soothing visualization to deepen your sense of peace and connection.
Let's begin by sitting comfortably allowing your body to relax into this moment.
You may close your eyes or soften your gaze.
First bring your attention to your breath noticing its natural rhythm.
Without changing anything simply observe the gentle rise and fall.
Tune into the present moment.
Now let's start the circular wave breath.
Inhale through your nose for three counts one two three.
Let your belly expand fully.
Pause for two counts one two and feel the stillness within you.
Exhale slowly through your mouth for six counts five four three two one.
Releasing any tension in your body.
Pause for two counts one two.
Notice the calm space between your breaths.
Continue in this rhythm.
Inhaling for a count of three.
Pausing for two.
Exhaling for six.
And pausing for two.
Each breath follows a circular flow like a wave gently rolling in and out.
Inhale and feel your body expand.
Pause then exhale and soften.
Pause releasing stress or worries.
As you continue let each wave of breath bring deeper relaxation.
Inhale with ease for a count of three.
Pause for two.
Exhale slowly.
Pause and let yourself sink further into that feeling of calm and relaxation.
Feel the rhythm of the gentle wave.
Now as your breath continues in this gentle wave imagine yourself at the shore of a quiet beach.
The sky is painted in soft colors of dusk.
Pinks,
Oranges and purples blending together as the sky as the sun begins to set.
As you breathe in imagine the gentle rise of a wave lifting you slightly with its soft energy.
Feel the cool breeze and the warmth of the setting sun on your skin.
Pause as the wave crests and for a moment everything is still and quiet.
And as you exhale visualize the wave retreating flowing back into the sea taking any remaining tension,
Stress or worries with it.
Each exhale clears away stress leaving you lighter and calmer.
Pause again resting in the quiet feeling of peace as the wave disappears into the horizon.
Continue this rhythm of breath.
Inhale as the wave rises.
Pause at its crest.
Exhale as the wave flows back.
Pause into the stillness.
With each wave allow yourself to relax even more deeply becoming one with the peaceful rhythm of the ocean.
Beautiful.
Now gently allow the visualization to fade but keep the sense of peace and stillness within you.
Begin to bring your awareness back to your breath noticing its natural rhythm once again.
Take a few more easy natural breaths in and out.
Feel the support of the ground beneath you and the air around you.
Slowly begin to notice the space you're in,
Any sounds,
The feeling of your body at rest and the gentle rise and fall of your breath.
Invite some small movements into your body maybe a soft stretch gently rolling your shoulders or turning your head from side to side allowing yourself to reawaken with ease.
As you open your eyes just take your time.
Carry this calm centered feeling with you into the rest of your day or evening.
Feel free to return to this session or explore others as you continue on your journey to more moments of peace.
Take one more deep breath in and a long slow exhale.
Thank you for joining me in this practice.
Namaste my friend.
