Hello and welcome to day 2.
Today we are going to try a breathing meditation.
So find a place where you feel safe and where you won't be disturbed.
Hopefully you have your own meditation space as we talked about yesterday and if not that's okay.
You know exactly what's best for you.
Let's find a comfortable position where your spine is straight.
Your back is nice and tall and where you can sit for some time without feeling any discomfort.
You can be seated on a chair,
On a sofa,
On a cushion or on a blanket and then you can rest your hands on your lap,
On your legs or wherever it feels comfortable.
And when you are ready you can close your eyes.
So today I will initiate you to a simple breathing technique where your breathing is the only thing that matters.
So let's take a deep inhale and a long exhale.
Let's do it again,
Inhale for 1,
2,
3,
4 and 5 and a slow exhale for 5,
4,
3,
2 and 1.
One more time,
A deep inhale for 1,
2,
3,
4 and 5 and a long exhale for 5,
4,
3,
2 and 1.
Now let your breath go back to a natural pace and simply observe your breath.
Let's do it again,
Inhale for 1,
2,
3,
4 and 5 and a slow exhale for 5,
4,
3,
2 and 1.
One more time,
A deep inhale for 1,
2,
3,
4 and 5 and a slow exhale for 5,
4,
3,
2 and 1.
Now let your breath go back to a natural pace.
You might notice that you feel more relaxed and you might have this sensation of slight dizziness and it's completely normal.
It's because when you take deep inhales you bring more oxygen to your lungs and your brain is more oxygenated.
The blood flows more easily and your body starts to relax or should I say your body releases tension.
So whenever you feel stressed or anxious or when you feel the need to relax your body and center yourself,
Just take a few deep breaths,
Counting from 1 to 5 and then from 5 to 1.
It allows you to release stress and tension very easily.
Ok,
So let's do it together once again,
A deep inhale for 1,
2,
3,
4 and 5 and a slow exhale for 5,
4,
3,
2 and 1.
One more time,
Deep inhale for 1,
2,
3,
4 and 5 and a slow exhale for 5,
4,
3,
2 and 1.
And again,
Deep inhale and a slow exhale.
Ok so now I want you to practice on your own and if you realize that it's easier for you to count from 1 to 4 and 4 to 1,
That's ok,
Just adapt the practice to your body and more importantly how you feel.
When you practice mindful breathing meditation,
It's good practice to observe all the sensations in your body.
You might discover that your body is releasing tensions you didn't notice and you might realize that because of the amount of oxygen in your blood and your brain,
Your mind stops overthinking and it helps to find peace within.
On a personal note,
If you don't mind me sharing,
When I feel stressed or when I cannot focus,
I always try this technique first and it works 99% of the time.
And as you can see,
It's very simple,
It relaxes you instantly,
You feel calm,
You quiet your mind and you can come back to the present moment which is what matters the most here.
So when you focus on your breathing,
You don't think about your past,
You don't think about your future,
You only focus on the now.
So I let you practice on your own now.
Okay,
So now you can let your breath come back to natural peace.
And I just want you to feel your presence at this very moment,
How you are feeling in this body,
How you are feeling mentally.
Alright,
So let's take a couple more deep breaths together and we start with a deep inhale for 1,
2,
3,
4 and 5 and a slow exhale for 5,
4,
3,
2 and 1.
One more time.
Alright,
So you can let your breath come back to natural peace and you can slowly open your eyes and reconnect with your surroundings.
And when you are ready,
You can go back to your day and I'll see you tomorrow for day 3.
Namaste.
Namaste.
