Pause And Realign

A daily practice to help you tune-in, find your center, and regulate your nervous system.

In this breathwork practice we will explore various breathing techniques & ratios to help you connect with your breath and bring a little more ease to your day.

Research has shown that just 5-minutes of daily breathwork practice can significantly improve our mental health, lower stress, and boost positive moods like joy and peacefulness.

Gather any props you would like to use that help you feel supported and join me for this 6-minute session with gentle background music.

Musical composition, “A Peaceful Meditation” was produced by me and is also available here on Insight Timer as an 11-minute instrumental.

Transcript

Greetings. Thank you for taking this moment to pause and realign your energy with me. My name is Nadia, And I am grateful to hold space for you here in this present moment. Let's begin by coming to a supine posture, Laying on our backs. Or a comfortable seat. Set yourself up with any props you'd like to use, Maybe a cushion, Bolster, Blocks, Or a blanket for warmth. And settle in. Taking a few rounds of breath as you ground into the support beneath you, Gently close the eyes or soften your gaze, Coming to an even, Steady flow of breath. Inhaling for four counts and exhaling for four counts. Soften into stillness with each inhalation and exhalation Begin tuning in to the Earth energy. Stable, Grounded, Supportive energy Maybe you see a color or feel into this energy. Bringing both hands to rest on the low belly, We'll begin taking a few rounds of some deep belly breaths. As you inhale through the nose, Allow your belly to fill up and expand And as you exhale and release the breath out your mouth, Allow your belly to fall towards the spine. Releasing the belly breath Bringing one hand to the heart and one to the low belly, Noticing here how your breath feels moving through the body. For the next few rounds of breath, We will extend our exhale to six counts. Inhaling for four, Three, Two, One. And exhaling six, Five, Four, Three, Two, One. Releasing the ratio breath returning to the even steady flow Samasthiti, Allowing your inhale and your exhale to be the same count. Tuning in now to the field of energy surrounding your body. Feeling into this visualization. Gently opening the eyes. Knowing that you are fully supported. Thank you for sharing your practice with me. One love.