Hello and welcome to this guided relaxation.
For today's practice we will incorporate coherent breathing,
Also known as resonant breathing.
We will slow down our breathing to 5 breaths per minute.
In our day to day life we take up to 17 breaths per minute,
Which equals 25,
000 breaths in a day.
This over breathing causes stress for both body and mind.
So by consciously slowing down our breathing we will bring ease and relaxation to the body so we can let go of tension and stress.
We will also incorporate active release and visualization so we can dive deep into our body and switch off our active mind for the next moments.
Before we get started I invite you to find a comfortable position,
Laying down,
Making sure that your hands are stretched out on the side of the body with your palms turned upwards.
Legs are slightly apart and feet flops out to the side,
Making sure to adjust your clothes on your body so you can get completely comfortable.
As we dive deep into relaxation our body temperature can drop so a blanket can be comfortable to cover your body with so you can stay warm and cozy during the duration of this practice.
If you are suffering from lower back pain a pillow underneath your knees can be comfortable to relieve any back pains.
When you have snuggled in completely allow your eyes to gently close and bring your awareness just for a moment to your breath,
Inhaling through the nose,
Exhaling through the mouth,
Exhaling through the mouth with a sound,
Just allowing yourself to fully let go.
To aid our body in letting go we will do something known as active release where we will squeeze the body parts I mentioned as hard as we can and then completely let go as we exhale.
We will start from our feet and work our way up through the body,
Body part by body part to get a full body release,
So bring your awareness down into your feet,
Take a deep inhalation,
Hold your breath at the top and squeeze your feet and your toes,
Squeeze,
Squeeze,
Squeeze,
Exhale and release.
Guided by our breath we are finding ourselves in our calves,
Squeezing at the top as we hold our breath,
Exhaling to release,
Allowing our awareness to travel up into our thighs,
Inhaling fully here,
Squeezing at the top as we hold our breath,
Exhaling to release,
Allowing our awareness to travel up into our hips,
Into our glutes,
Inhaling fully,
Squeezing at the top and then exhaling release,
Coming into our abdominals,
Squeezing our belly when we have reached the top of the inhalation and releasing as we exhale,
Inhaling fully,
Squeezing our hands at the top,
Exhaling as we release,
Lower arms to be squeezed at the top of our inhalation and then released on our exhalation,
Squeezing and wrinkling all muscles in our face on the top of an inhalation and releasing on an exhalation,
Then on your next inhalation,
Pause at the top and squeeze every muscle in your body as hard as you can and then exhale through your mouth as you release,
Allow a wave of relaxation to wash over you and feel the benefits of this active release,
Of any stress and tension that you hold on to as we prepare for coherent breathing,
Also known as resonant breathing,
A simple but profound practice,
This practice you can do whenever and wherever,
Without anybody noticing you're doing it,
Or simply inhale for the count of six and then exhale for the count of six,
So wherever you are take a full inhalation through your nose,
Exhale through your mouth,
Five,
Six,
Exhale six,
Five,
Four,
Three,
Exhale six,
Five,
Four,
Three,
Five,
Six,
Exhale six,
Five,
Five,
Six,
Exhale six,
Five,
Four,
Five,
Six,
Exhale six,
Five,
Sing their songs and from the first rays of the Sun is shining through the canopy as you walk inside the temple you feel a wave of calm and serenity washing over you,
You sit down in the temple,
In this calm and peaceful place you send your version of a prayer,
Maybe you're asking for somebody else to forgive you,
In this peaceful temple that always has been present and always will be present within you,
You can come for forgiveness,
You can come to ask questions,
To seek a safe and peaceful haven,
Hidden away from the hassle and the bustle,
Rounds of resonant breathing to stimulate our body and our mind,
Deepen our spiritual connection,
So wherever you are take a full inhalation through your nose,
Five,
Six,
Exhale six,
Five,
Four,
Five,
Six,
Exhale six,
Five,
Four,
Six,
Exhale six,
Five,
Six,
Exhale six,
Five,
As you allow yourself to scan through your body and observe the sensation of being alive,
May you go forth from here in abundance and bliss and as always stay blessed by the breath.
