Welcome.
I am Anne-Marie,
The sound yogi.
In today's practice,
We will use gentle,
Extended exhales to signal safety,
Calm,
And relaxation to your body.
This breath will guide your nervous system into ease while the theta binaural beats support deep stillness.
There is nothing to force,
Only here to soften.
Begin by adjusting your posture.
Allow your spine to lengthen naturally.
Roll your shoulders slowly once,
And then let them drop.
Gently move your neck side to side,
And then return to stillness.
Soften your jaw,
Unclench the hands,
And allow the belly to relax.
Notice how your breath is moving in your body.
Where do you feel it most?
In the chest,
The ribs,
The belly.
There's no right way yet,
Only noticing.
Begin to invite the breath lower into your belly.
As you inhale,
Allow your belly to soften and to expand as the ribs widen and the chest gently rises.
As you exhale,
Feel your chest soften,
The ribs drawing in,
And the belly gently letting go.
Letting all three parts move together in unison like a wave.
Belly,
Ribs,
Chest.
With the extended exhale practice,
Our exhale is longer than our inhale.
We'll begin with a ratio of breathing in for 4,
Hold for 2,
Exhale for 6.
And after a minute or so,
We'll extend the exhale even longer to 8.
At any time,
Adjust this practice to suit you.
Take a natural breath in,
And a full,
Long exhale through the nose.
And then we begin.
Inhale through the nose,
2,
3,
4.
Hold,
2,
And exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4.
Hold,
2.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4.
Hold,
2.
Exhale,
2,
3,
4,
5,
6.
Inhale.
Hold.
One more round like this.
Inhale.
Inhale for 2,
3,
4.
Hold,
2.
Out for 8.
5,
6,
7,
8.
Inhale,
2,
3,
4.
Hold.
Exhale,
7,
8.
Inhale.
Hold.
Exhale.
Inhale.
Hold.
Exhale.
Inhale.
Exhale.
And continue on your own.
Let the breath be smooth and even with long,
Soft exhales.
Adjust the pacing and make it your own.
Finding the rhythm that is most easeful and that allows your body to settle.
Breath to return to its natural rhythm.
Feel your body resting and the mind quiet.
Remain here,
Relaxing into the sound and into your own calm presence.
And know that you can return to this place at any time.
