Welcome.
I'm Jocelyn.
This is a moment of breathing for when you are feeling anxious.
The first thing you can do when you're feeling anxious is to bring your attention and awareness into your body.
Start to feel the shape of your body.
If you can sense the places in your body where there's space,
Like between the fingers,
Under your arms,
And if you can start to sense the temperature of your skin.
Can you feel if your skin is cool or warm?
Just taking a moment wherever you are to sense the temperature of your skin and it may change from place to place in your body.
And you might even take your eyes around the space that you're in and notice what colors are around you in your space.
Might you pick out three things that are blue?
Just keeping your head where it is and letting your eyes roam,
Looking for three things that are blue.
Can you find three things that are circular or cylindrical?
Just getting to a point of presence in your body in this space.
And when you're ready,
Closing down your eyes,
Gently,
And opening up your inner ears.
Just notice the sounds in your space,
The vibrations of sound from this recording.
How many layers of sound can you listen to with your inner ears?
Maybe you can even hear your own heartbeat,
The pulse of your blood,
The life force within you.
And then bringing your attention and awareness to your nostrils.
Can you follow the air as it enters through your nostrils into your body?
Can you trace the path with your awareness?
Can you feel the temperature of air as it comes in and out of your nose?
Every time you're inhaling,
Inhaling from a sea of air that's all around you,
And you're filled with possibilities,
Knowledge,
And wisdom from the very beginning.
And can you just take your awareness to your body,
And when you inhale and exhale,
Can you feel which parts of your body move and dance with each inhale and exhale?
Without trying to deepen your breath at this point,
Just noticing,
Just becoming aware.
Maybe you notice that your back,
The back of your heart,
Dances a bit with each inhale.
Or maybe you notice that your belly grows and expands with each inhale.
You are breathing exactly how you need to breathe right now.
And take a moment to put your hand over your heart.
It can be both hands,
Your left hand,
Your right hand.
Just connecting with your heart space.
And you might say silently to yourself,
I am safe.
We'll do this three times on the arc of a breath.
Inhaling.
And silently to yourself on the exhale,
I am safe.
Two more times.
Inhaling.
Exhaling silently to yourself,
I am safe.
And one more time.
Inhaling.
And on the exhale,
I am safe.
And releasing your hands from your heart,
We'll do three rounds of nine breaths.
A physiological sigh is a very simple breath.
It's two gentle sips in through the nose.
Opening your mouth and sighing it out.
That's it.
So we'll do this nine times for one cycle.
We're going to inhale two gentle sips in through the nose.
Opening your mouth and sighing out.
Two gentle sips in.
Opening your mouth.
Sighing it out.
And you can let that go.
Just allowing your breath to be your natural breath.
Just witnessing the air coming in and out.
We're going to begin the second round.
Two gentle sips in through the nose.
Opening the mouth and sighing out.
Two gentle sips in through the nose.
Opening your mouth and sighing out.
Two gentle sips in through the nose.
Opening the mouth and sighing out.
At your own pace for the last seven breaths.
Two gentle sips in through the nose.
Opening the mouth and sighing out.
Two gentle sips in through the nose.
Opening your mouth and sighing out.
At your own pace for the last seven breaths.
Two gentle sips in through the nose.
Let your breath come back to its own expression of inhalation and exhalation.
And you could take a moment to follow your breath when it comes in your nostrils with your awareness and even imagining that it's coming in your nostrils and going down into your heart space and expanding from there and on the exhale whenever it comes exhaling from that heart space all the way up out through the nostrils.
Just noticing and bringing your awareness there.
I'm going to do a third round of physiological sigh and it's going to be a bit different.
We're going to take a nice pause after the two sips of air in through the nose and then as you open your mouth and sigh it out if you are comfortable go ahead and let out some voice with that sigh.
That is a way to massage the vagus nerve give it a little bit of love.
So we're going to start now inhaling two gentle sips in through the nose.
Hold and sighing out with sound.
Two gentle sips in through the nose.
Hold and sighing it out with sound.
I need your own time and pace for the last seven breaths.
Ah and you can release that now.
Thank you for joining me in this mini balancing your nervous system session today.
You've done your body good and I'm honored to work with you here on Insight Timer.
I'm Jocelyn.
Namaste.
