I am safe and I will create a safe space for me.
Hello everyone and welcome to your first day on how to relax.
My name is Alan.
May I invite you in this journey as we begin to explore yourself,
Your feelings,
Your presence,
And your breath.
Today we will learn how to relax.
May I invite you to find a comfortable space,
A space where you feel safe.
Maybe a corner in your room or a corner in your house.
Find some pillows.
Maybe a blanket will do.
Just create that space that will allow you to feel safe,
To feel secure,
To feel whole.
Now begin to sit on your comfortable position.
If you haven't,
Then try to adjust your clothes.
Adjust the positioning of your legs.
Allow your shoulders to relax.
Find the tension around your shoulders,
The side of your neck,
Or maybe your lower back.
Create those adjustments that will allow you to feel safer,
To feel more comfortable with yourself,
With your breath.
Now let's begin by inhaling to your nose and slowly sigh it out to your mouth.
Come back to your regular breathing and notice how is your breath.
Is it shallow or is it deep?
Is it at rest?
Or do you feel hurried?
Let's try to do three rounds of equal breathing or what we call Samavritti.
When you're ready,
Come back to your easy seated pose.
Have your hands safely on top of your lap,
Your feet on the ground,
Or maybe somewhere you feel that your feet or your ankles won't hurt.
And when you're ready,
We shall begin with four equal breaths.
Inhale to your nose,
Exhale to your mouth.
Inhale to your nose,
Exhale to your mouth.
Inhale to your nose,
Exhale to your mouth.
One last inhale,
Exhale completely.
Come back to your regular breathing and at this point,
May I invite you to acknowledge your feelings.
How are you feeling right now?
May I invite you to identify that feeling.
The best word that you can describe.
Know that whatever you're feeling today,
It is yours.
It is valid and it is just right for this instance.
Now let's go back to your Samavritti.
This time,
We're going to count to four as you inhale and then we'll count down from four to one as we exhale.
You may inhale to your nose and exhale to your nose.
When you're ready,
Come back to your easy seated position.
Have your spine in neutral or maybe find a pillow that will support your entire back.
When you're ready,
Let's begin.
Inhale one,
Two,
Three,
Four.
Exhale four,
Three,
Two.
Inhale one,
Two,
Three,
Four.
Exhale four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale four,
Three,
Two,
One.
Last round.
One,
Two,
Three,
Four.
Exhale four,
Three,
Two,
One.
Come back to your regular breathing and try to notice how your body has reacted when it comes to your breath and how is it now knowing what you are feeling with a word that you described a while ago.
Slowly place your right hand on top of your chest and your left hand on top of your belly.
Again,
Allow yourself to sit on a comfortable position,
Allowing yourself to sit in neutral spine or if you feel like you needed to rest,
Then go ahead.
You may lie down on your back or you may lie down on the side.
Just make sure that there's no feeling of deep breathing or maybe a shallow breath.
Try to create that space wherein you can breathe freely.
When you're ready,
Come back to your comfortable seated position.
As we close and end this session,
Remember this mantra,
I am safe and I will create a safe space for me.
