Hello,
This is a breathing practice to help you ease your mind during times of stress or anxiety.
Although you cannot always control your mind,
You can encourage it to be more at ease.
Learning to do this will help you respond rather than to react to your thoughts and emotions.
This practice gives you the opportunity to train the mind to slow down when it becomes overactive,
And helps you practice ease and relaxation instead of perpetuating those difficult mental states.
You can sit upright or lie down for this practice.
If you're experiencing anxiety or stress in this moment,
Lying down may encourage relaxation.
Now let's start by becoming present.
Let's take four deep breaths.
You'll inhale for four seconds,
Hold it at the top for two,
And then exhale for three.
Inhale one,
Two,
Three,
Four,
Hold one,
Two,
Exhale one,
Two,
Three,
Four.
As you let the breath go,
Try to empty the lungs slowly and completely.
Again,
Inhale one,
Two,
Three,
Four,
Hold one,
Two,
Exhale one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Four,
Hold one,
Two,
Exhale one,
Two,
Three,
Four.
Last one.
Inhale one,
Two,
Three,
Four,
Hold one,
Two,
Exhale one,
Two,
Three,
Four.
Recognizing that you cannot control every thought that arises connects you with your intention to relax the mind.
Now let's begin the practice.
Take a deep breath in through your nose and slowly let it out through your mouth.
As you do that,
Slowly close your eyes.
If during this practice thoughts are present,
Just let them be.
Let them come in,
Acknowledge them and let them gently float away.
We will focus on our breath and use two phrases to assist us.
They are,
May my mind be at ease.
May my mind be at ease.
May I be at ease with my mind.
May I be at ease with my mind.
Continue doing this as you listen to the sound of my voice.
Synchronize these phrases with your exhale,
Offering one phrase every time you breathe out.
Hear each word and try to connect with your own intention to care for your mind.
When the thinking mind starts up,
Come back to the breath and the phrases.
Even if you can say only one phrase before the mind wanders,
You're still moving toward relaxation by continuing the practice.
May my mind be at ease.
May my mind be at ease.
May I be at ease with my mind.
May I be at ease with my mind.
May I be at ease with my mind.
Completing this exercise,
Gently allow your eyes to open and return to the activity of your day.
Watch your mind during the day,
Noticing when it becomes uncomfortable or agitated.
Thank you.
