And a relaxing breath session taken by myself Paul Parsons.
So let's begin,
Make sure you're sitting comfortably or laying down,
Make any adjustments you need to make,
Maybe a little wiggle of the torso side to side,
Roll or a shrug of the shoulders just to release any tension you might be holding.
With a soft gaze ahead,
Slowly close your eyes if you're comfortable with that and gently breathe in and out through your nose.
Put your tongue in the resting position just at the back of your top teeth,
Just resting there with your jaw relaxed,
Maybe slightly ajar,
Maybe closed.
Just fully focus on getting these parts really relaxed and put your hands on your belly just to see what happens to your belly.
Your belly should come out slightly on the in-breath and go in slightly on the out-breath,
Just a moderate movement.
Gentle breaths in and out through the nose.
If you're sitting rest your hands in your lap or on your legs or if you're laying down then just by your sides or on your belly.
The simple easy breath,
Focusing on the air coming down into your belly and just take a look at what's happening to your your body.
Recognizing what movement your body's doing when you're breathing in and out.
So continue breathing through the nose in and out gently at your own pace,
Nothing forced,
Nothing pushed.
And by breathing down into the belly we ensure that we receive the full rewards for each breath we take.
In and out through the nose.
Gently,
Rhythmic,
In and out.
And I don't worry if it's not a long breath in and a long breath out,
That's not what we're doing.
We're doing a breath in and a breath out that you're comfortable with,
That you're relaxed with.
So any thoughts that enter your mind,
Just let them in and let them go.
Bring your focus back to your breathing.
We're cleansing the path,
Releasing any thoughts,
Any tension,
Any unwanted energy as we bring our focus more to the journey of the breath.
As it starts its journey of discovery and healing.
Notice the breath as it brushes through the nose and the sensation of coolness and as it warms through the sinuses,
Touching the back of the throat,
Down into the chest,
Moving down and slowly expanding the belly very slightly as the air reaches its final destination,
Filling the lungs full of nourishing oxygen.
The oxygen we need to sustain a beautiful and healthy life.
As we breathe out through the nose,
Assisting us with bringing relaxation and calmness and carrying with it any unwanted thoughts,
Emotions and energy not needed for this moment.
Gently helping them out the door with a smile,
Sending them on their way so we can invite in all the goodness given to us by our green earth.
Carry on with the breath,
Gently noticing the movement of the breath,
The movement of the body.
Now slightly expand the breath,
Taking in a little more air,
Feeling the belly expanding.
At the end of the out-breath,
Just give it a little squeeze of the tummy,
Squeezing that tiny bit of air out.
Then release the squeeze very gently back into the in-breath.
So again,
On the in-breath,
Feeling the belly expanding.
On the out-breath,
Just a small squeeze to push that little bit of extra air out and releasing the belly gently back into the in-breath.
Still at your own pace,
Slow it down if you need to.
Just keep the rhythm of the breath constant,
Making sure it's totally comfortable.
And as we expand the breath,
Notice the transitions between the in-breath and the out-breath and the out-breath to the in-breath.
Notice how it feels.
Is it a quick transition or is it a smooth rounded transition?
Is one transition different from the other?
Is one easier than the other?
Try to notice where you feel it.
Let's take a few more breaths,
Noticing all the movement,
The transitions,
Parts of our body.
Notice how it feels.
Really feeling each and every motion that the breath offers.
Now after your next breath,
Just return the breath back to your natural breathing pattern,
What your body wants to do,
How it wants to breathe.
Just a few breaths of natural breathing,
Just returning back from the little journey taken with our best friend,
The breath.
Now slowly back into general awareness of where you are and take a moment to give thanks to the breath.
Give thanks to yourself in the knowing that in this session you have given back something your body needs,
Something your body wants,
All the goodness from that relaxation and the gentle breathing.
Now slowly open your eyes and back into general awareness of where you are.
