Welcome,
This is your time now,
A space just for you.
This gentle breath practice is based on a scientifically supported technique known as coherence breathing,
Shown in studies to help bring your body into heart coherence,
Optimizing blood flow between the heart and the brain.
With consistent practice it will leave you feeling calm,
Balanced and filled with positive energy.
You'll be guided to breathe at a smooth,
Relaxed pace,
Five seconds in,
Five seconds out,
Which will gently entrain your breath to six breaths per minute.
This optimal breathing pattern supports the parasympathetic nervous system,
Promoting healing and relaxation.
Ideally breathe softly in and out through your nose if it feels comfortable,
If not just use the mouth.
The key is smoothness and rhythm,
Not depth.
Let the breath feel subtle,
Effortless,
Like a gentle wave of healing.
To deepen this effect start to bring to mind a positive energy,
It could be gratitude,
Joy,
Love,
Peace or contentment.
Let that feeling expand quietly within you and let each breath fan the flame,
Fueling it.
Okay,
Let's begin by settling the body,
Whether you're lying or sitting down comfortably.
Gently close your eyes or soften your gaze now,
Allow the shoulders to drop,
Your hands to rest.
There's nothing to do now,
No expectations,
Just your breath and this moment.
I'll guide your breath for a few minutes,
After that you'll continue in silence with the breath count.
I invite you to empty your lungs completely.
Inhale,
1,
2,
3,
4,
5.
Exhale,
1,
2,
3,
4,
5.
Inhale,
1,
2,
3,
4,
5.
Exhale,
1,
2,
3,
4,
5.
Inhale,
1,
2,
3,
4,
5.
Exhale,
1,
2,
3,
4,
5.
Inhale,
1,
2,
3,
4,
5.
Exhale,
1,
2,
3,
4,
5.
Inhale,
1,
2,
3,
4,
5.
Exhale,
1,
2,
3,
4,
5.
Inhale,
1,
2,
3,
4,
5.
Exhale,
1,
2,
3,
4,
5.
Notice how your breath begins to soften you,
Muscles unwinding,
The body settling.
Inhale,
1,
2,
3,
4,
5.
Exhale,
1,
2,
3,
4,
5.
Inhale,
1,
2,
3,
4,
5.
Inhale,
1,
2,
3,
4,
5.
Exhale,
1,
2,
3,
4,
5.
Inhale,
1,
2,
3,
4,
5.
Exhale,
1,
2,
3,
4,
5.
Inhale,
1,
2,
3,
4,
5.
Inhale,
1,
2,
3,
4,
5.
Exhale,
1,
2,
3,
4,
5.
Inhale,
1,
2,
3,
4,
5.
Inhale,
1,
2,
3,
4,
5.
Exhale,
1,
2,
3,
4,
5.
Now you continue breathing in this rhythm.
You'll hear my voice again shortly,
But until then,
Savour each breath.
I invite you now to release the breath back to its natural rhythm.
Now start to bring your awareness back to the space around you.
You are supported,
Your body is healing,
And within you a gentle sense of peace glows.
Your breath is always here for you,
A steady rhythm,
A quiet companion.
A space you can return to again and again simply by following your breath home.
But for now,
Breathe gently,
Rest deeply.
And remember,
Your breath holds the power to calm,
To nourish and to support your healing.
Each gentle inhale and exhale brings your body closer to coherence,
A quiet harmony where healing unfolds.
Namaste
