Welcome.
In this session,
We'll explore breath ratios,
A key tool in the Vinaya Yoga approach to yoga that we use to balance energy and to encourage focus of the mind.
Through controlled breath patterns,
We can influence our nervous system and cultivate steadiness.
So,
When you feel ready,
Find a comfortable seated position and encourage the spine to lengthen.
Allow the hands to rest gently in your lap or on your legs,
And you can close your eyes if you wish.
Begin by observing your natural breath.
There's no need to change anything,
Just notice.
In a moment,
We'll introduce a simple breath ratio.
Remember,
At any time,
If you prefer,
You can always return to the natural breath.
So,
To begin with,
We're going to inhale for four counts and exhale for six.
This is designed to encourage relaxation.
So,
Let's begin.
When you feel ready,
Inhaling for four,
And then exhaling for six.
And just keep repeating this process.
Inhale four,
Exhale six,
Working at your own pace.
If this ratio feels comfortable today,
You might decide that you wish to add a slight pause after the exhale.
So,
Inhaling for four,
Exhaling for six,
And then maybe pausing for a count of one or two.
Choosing a level that's comfortable for you today.
On your next cycle,
Just let go of the pause after the exhale,
And return to inhaling for four,
Exhaling for six.
After your next exhale,
Let go of the counting and just return to your natural breath.
Notice how you feel.
When you feel ready,
Gently open the eyes and come back into the room.
Thank you for practicing with me today.
