It is always a pleasure for me to record these audios because I know how challenging life can be due to countless external factors,
And yet here we are,
Together,
Among seekers of well-being,
Spiritual growth and humanity.
It is often hard in our daily lives to find people who are genuinely interested in meditation,
Relaxation or spirituality.
I cherish the fact that we have this kind-hearted community where we can learn from one another,
Share and transmit the very best of what it means to be human.
Thank you for taking this moment with me amidst your busy life.
During this session,
I will guide you through a series of simple and gentle exercises.
There is nothing to achieve,
Nothing to do perfectly.
These practices are here to help you explore at your own pace,
Connect to your breath and perhaps discover a new way of grounding yourself.
Now take a deep breath,
Let it flow in gently and release it slowly as you exhale.
Take a moment to find a comfortable position.
If you are seated on a chair,
Place your feet flat on the ground.
If you are on a mat,
Feel the points of contact between your body and the floor.
Relax your shoulders and if you feel comfortable,
Gently close your eyes.
We'll begin with a simple exercise.
I invite you to observe your breath.
Just notice your breath as it is,
Without trying to change it.
Is it fast or slow?
Is it centered more in your chest or your belly?
Simply become aware of the air entering and exiting through your nostrils.
Don't alter anything for now.
Notice whether it feels cool or warm as you inhale and pay attention to the subtle movements in your body with each cycle.
How your body expands,
How your clothes shift against your skin or the faint sound of the air passing through your nostrils.
Trust your breath.
It sustains you throughout the day without you needing to ask for anything.
Take this time to connect with yourself.
Now we'll move on to a heart coherence exercise.
The name might sound technical,
But the exercise itself is simple and deeply effective.
Heart coherence is a practice that helps synchronize your heart rhythm with your breath,
Directly influencing your nervous system and emotional state.
This method has been used for years in medical and psychological fields to reduce stress,
Improve focus and enhance overall well-being.
To begin,
Settle into a comfortable position.
If possible,
Sit upright with your back straight but relaxed and place your hands wherever they feel most at ease,
On your thighs or maybe on your belly,
To feel the movement of your breath.
I'll guide you through a balanced rhythm for 5 minutes.
Inhale gently through your nose,
Counting to 5,
1,
2,
3,
4,
5.
Then exhale slowly through your mouth,
Also counting to 5,
1,
2,
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4,
5.
If you feel lightheaded,
Slightly reduce the depth of your breathing.
Inhale,
1,
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5.
Exhale,
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Inhale,
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Exhale,
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Imagine your breath as a pendulum,
A smooth and steady movement,
Or as the gentle waves of an ocean,
Softly lapping at the shore before retreating back to the sea.
This ebb and flow is natural,
Soothing,
And a reminder of your harmony with the world around you.
With each inhale,
Visualize yourself bringing energy and clarity into your body.
And with each exhale,
Imagine releasing tension,
Unnecessary thoughts,
Or heavy emotions that no longer serve you.
By breathing this way,
You send a powerful message to your body.
Everything is OK.
You allow your heart rate to slow,
Adjusting to a state of calm and serenity.
Did you notice that during the exhale,
Your heart slows down?
Can you feel it?
That's the power of a long exhale.
When you're ready,
Gently return to a natural rhythm of breathing without forcing it.
Take a moment to observe how you feel now,
Perhaps more grounded,
More peaceful,
Or simply more aware of your breath.
Before we conclude,
I'd like to propose a small challenge for the week.
Take two minutes every day to observe your breathing,
Just as we've done today.
You don't need anything except this time with yourself.
Remember,
Your breath is your tool,
Energizing or calming,
As you choose.
Thank you for being here today.
Take good care of yourself,
And if you'd like to deepen your practice or explore your spirituality further,
Feel free to browse my courses.
I'm confident you'll find something there to inspire you.
See you soon!
