Hello my name is Mitra.
Today I'm going to share with you a few easy techniques to relax your body and mind through gentle breathing.
So please sit at a comfortable position.
You may sit on a chair or mat.
Keep your spine tall.
Roll your shoulders back and down.
Make sure your shoulders are on top of your hips.
Relax your hands.
Gently place your hands on your knees or thighs.
Slightly tuck your chin to the chest and gently close your eyes.
The crown of your head reaching up to the sky.
As you release your sitting bones on a mat or chair.
Relax your tongue on the floor of your mouth.
From head to toe scan through your body.
Relax your body from inside.
Bring your awareness inside you.
Be aware of yourself.
Notice any sensation.
Be aware.
Witness.
Notice the chest.
Notice your abdomen.
Relax the back of your body,
The spine,
The muscles that holds your spine.
Soften your toes.
Soften your fingers.
And a gentle smile on your lips.
Now bring your attention on your breath.
Watch your breath.
Notice the sensation.
Notice your in-breath,
Out-breath,
In-breath,
Out-breath.
Let's try to slow down our breathing pattern.
So we'll try to take a deep breath,
Slowly and deeply.
And slowly we'll breathe out from our nose,
Slowly and fully.
So please keep your lips closed.
Use your nose for breathing.
Take a deep breath.
Take a deep breath.
And slowly breathe out.
Keep that smile on your face,
On your lips.
The smile is for you.
The smile helps to relax the body and mind.
So be mindful of your breath.
As we breathe gently,
We calm down,
We relax our nervous system.
This may help you to reduce any stressful feeling inside.
Now gently place your right hand on top of your belly button.
Gently touch.
And we'll be doing abdominal breathing.
More like you're using your diaphragm,
Which also helps to relax our brain.
So take your attention on your belly button area.
First we breathe out.
Gently exhale fully.
Notice your abdominal muscles contracting,
Belly button sucking in towards the spine.
Now take a deep breath.
Let your belly rise.
Feel that expansion,
The muscles reaching towards your palm as you breathe in.
And then breathe out.
As you breathe out,
Softly contract your belly button.
So breathe at your pace.
Be mindful of your breath.
Slow and steady breath.
Let's take a deep breath in.
Slow and steady.
Feel your belly.
Feel your belly.
And slowly breathe out.
Empty as you breathe out.
Now we'll be counting our breath.
So we'll take a deep breath at the count of three.
Exhale at the count of six.
I'll count for you.
We'll do a few times.
So relax.
Be yourself.
Release and let go.
Now take a deep breath.
One,
Two,
Three.
Exhale.
Six,
Five,
Four,
Three,
Two,
One.
One,
Two,
Three,
Six,
Five,
Four,
Three,
Two,
One.
One,
Two,
Three,
Six,
Five,
Four,
Three,
Two,
One.
One,
Two,
Three,
Six,
Five,
Four,
Three,
Two,
One.
One,
Two,
Three,
Six,
Five,
Four,
Three,
Two,
One.
Relax.
Now breathe at your own pace.
And slowly you may bring your hand down on your knee or thigh.
So take a deep breath.
Inhale.
And slowly exhale.
Notice the body shift in you physically,
Mentally,
Spiritually.
And slowly,
Gently as you breathe out,
Release and relax.
Let go of anything that you could be holding inside you.
Any tightness,
Any negativity as we try to reduce.
Keep this energy with you.
Seal the energy into the cells of your body and mind.
And slowly,
Once more,
We'll inhale.
And slowly exhale.
Thank you for attending this.
I hope this helps you.
Namaste.
Thank you so much.
Have a wonderful day.
