Hello and welcome.
I'm so glad you're here.
Now you know the feeling,
The thoughts that won't stop.
One leading to another,
Leading to another,
Replaying something that happened or rehearsing something that might happen,
Spinning through worries and what-ifs until you're exhausted but somehow can't switch off.
A racing mind is one of the most common and most uncomfortable things we experience,
And fighting it,
Trying to force the thoughts to stop,
Almost always makes it worse.
What we're going to do today is something different.
We're not going to fight the thoughts.
We're going to give the mind something to follow instead.
A slow rhythmic breathing practice that gently draws attention back to the present moment and creates enough stillness for the thought storm to begin to settle.
This works,
Not because of willpower,
But because of physiology.
A slow,
Rhythmic breath activates the parasympathetic nervous system,
Lowers the arousal state that keeps racing thoughts going,
And gives the mind an anchor.
Something real and present to come back to every time it wanders.
Now we'll do three rounds of this breath.
You'll breathe in through the nose for five and then exhale out the mouth for five.
Each one will feel quieter than the last.
Now I will do all the counting for you so you can close your eyes and relax and just feel the benefits.
All you need to do is just follow my voice.
So find somewhere comfortable sitting or lying down.
Close your eyes if that feels right.
And we'll begin.
So just take a breath in to prepare.
Exhale everything out.
Let the lungs empty completely.
And what we'll do is we'll start.
In three,
Too.
One so inhale through the nose two three 4,
5,
Exhale through the mouth,
2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2 3 4 5,
Exhale 2 3 4 5.
Inhale two three four five Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5,
Exhale 2,
Three.
Fool.
Fine.
And just rest there.
Great work.
Take a few natural breaths.
And notice even the smallest shift.
The mind doesn't need to be completely still.
It just needs somewhere to land.
That's what this breath gives you.
OK,
If you're ready for round two.
Just exhale slowly.
And we'll begin.
In three,
Two.
Inhale 2 3 4 5,
Exhale 2 3 4 5.
Inhale two 3 4 5 exhale to release.
3 4 Inhale 2,
3,
4,
5,
Exhale to release.
3 4 5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
5.
Inhale two 3.
.
.
4.
.
.
5.
.
.
Exhale to release.
3.
.
.
4.
.
.
Inhale two 3.
.
.
4.
.
.
Five.
Exhale two,
Three,
Four.
.
.
Inhale to release.
Three,
Four.
Fine.
Exhale two 3.
.
.
4.
.
.
Inhale to release.
Three.
4.
.
.
5.
.
.
Exhale to release.
Three.
Five.
Great work,
Just rest here for a moment.
Just breathe naturally.
Feel the difference between now and when you started.
The thoughts may still be there,
But you are no longer at their mercy.
You found a little distance.
So final round,
Let's finish with this one.
So exhale fully again.
And we'll go again in 3.
.
.
One.
Inhale to release.
3,
4,
5,
Exhale 2,
3,
4,
5.
Inhale two three four five exhale 2 3 4 Inhale,
Two,
Three.
For five minutes.
Exhale two,
Three,
Four.
5,
Inhale 2,
3,
4,
5,
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Four,
Five.
Inhale,
Two,
Three.
4.
.
.
5.
.
.
Exhale to release.
Three.
Four.
Fine.
Inhale to release.
Three.
Five.
Exhale two three four four.
Five and inhale two three four five exhale two three,
Four,
Five.
Now just inhale gently and slowly through the nose.
And then one long slow exhale through the mouth.
Let everything go.
You did so well.
And again,
Breathe in.
And sigh it all out.
Just rest.
Breathe naturally now.
Just be here for a moment.
The mind will always produce thoughts.
That's what minds do.
The practice isn't to stop them,
It's to stop being swept away by them.
You have a breath.
You have this moment and that is always enough to begin again.
So come back to this whenever the noise gets too loud it will always be here Much love,
Take care of yourself.
And I'll see you soon.
