Welcome to this diaphragmatic breathing session.
No matter where you're coming from,
Whether you've just woken up or finished a workout,
If you're taking a break from your daily routine or maybe you're just unwinding after a busy day,
I invite you to take this moment to arrive here,
Fully in the present.
Leave behind whatever came before and allow yourself to be here now,
Ready to breathe and to connect with your inner calm.
This practice today is breathing but it's also more than just breathing.
It's a journey inward,
A way to calm your mind,
To relax your body as well and overall to find a deeper sense of peace.
So today we'll be only focused on your breath and that is something we often take for granted but that holds so much power when we pay attention to it.
Now find a comfortable position.
This could be sitting upright with your back straight,
Shoulders relaxed,
Hands resting gently in your lap or if you prefer you can also lay down on your back with your legs extended,
Arms by your sides like in Shavasana and then if it feels right close your eyes or you can also keep them softly focused.
Diaphragmatic breathing is breathing deeply into your belly and it engages the diaphragm which is a large muscle at the base of your lungs.
So with this kind of breathing we activate the parasympathetic nervous system which is our body's natural rest and relax response.
That is very different from the shallow breathing that we often do throughout the day which can keep us in the state of stress and anxiety.
But when we breathe deeply we tell our body you're safe to let go,
You're safe to relax,
To be at ease.
So let's take this time for ourselves to breathe deeply and to connect with our inner calm.
Place one hand on your chest,
The other on your abdomen and as you breathe in feel your abdomen rise and let your hand on your belly rise higher than the one on your chest,
Showing that you're breathing deeply into your diaphragm.
And then as you breathe out feel your abdomen fall gently.
Take a deep breath in through your nose counting to four.
One,
Two,
Three,
Four and breathe out slowly through your nose.
One,
Two,
Three,
Four,
Five,
Six.
Let's continue this together.
Inhale one,
Two,
Three,
Four and out for six,
Five,
Four,
Three,
Two,
One.
In for one,
Two,
Three,
Four and out for six,
Five,
Four,
Three,
Two,
One.
Continue for yourself.
Feel the cool air entering your nostrils,
Filling your lungs,
Expanding your belly and then feel the warmth as you exhale releasing any tension.
Let each breath bring you deeper into calm.
Visualize a wave of relaxation flowing over your body with each exhale starting from the top of your head moving down to your toes.
With every breath feel yourself becoming more and more relaxed.
Imagine each inhale filling you with a gentle sense of calm.
Each exhale releases what no longer serves you,
Allowing your body and mind to relax with each breath.
If thoughts drift into your mind,
Notice them and let them pass.
Gently bringing your focus back to your breath,
The rise and fall of your belly,
The soothing rhythm.
Let this rhythm be your anchor.
Let your breath be your anchor.
You are here,
You are safe,
You are calm.
Let this peacefulness fill every part of you.
Continue to breathe deeply,
Feeling the calm flow through you with each breath.
With your next breath out,
With your next exhale,
Withdraw your efforts,
Get back to your normal breathing.
Let your breath flow naturally in and out the way it flows.
And I will leave you in silence just for a few moments while you breathe.
Notice the sensations in your body,
The quiet in your mind.
Feel the peace that comes with this breathing.
As we end this session take a moment to feel,
Feel the calm in your mind,
The relaxation in your body.
Know that this state of peace is always within you,
Available whenever you return to your breath.
The breath is such a powerful tool that,
As I said in the beginning,
We so often take for granted.
But really it is a tool that we can use to tap into a more relaxed mode,
A calmer mind.
When you're ready,
Gently open your eyes and carry this sense of peace with you throughout your day.
Remember,
You can return to this calm place whenever you need to.
It's always here for you.
Thank you for taking this time for yourself.
Thank yourself.
Thank your body.
And trust in this journey.
Namaste.
