Hello my dears,
I'm Sally and today it's a meditation about exhaling.
We will only focus on a conscious breathing to fully exhale.
It's good if you want to fall asleep,
If you have problems with falling asleep or to calm yourself down,
If you want to increase your inner peace and your inner calmness and really invite more harmony and balance into your life.
It's activating your parasympaticals of the nervous system and this is also good for the rest of your body.
And with every exhale you are already doing it.
The inhale is always activating,
It's bringing the life force,
The energy,
It's activating your sympathetic and with the exhale you always activate the parasympaticals.
It's beautiful,
So why not focus directly on it.
And to make it super comfy I invite you to lay down or make it comfy even in a sitting position whatever feels best for you right now.
It can be a beautiful help to also afterwards just fall asleep or take a nap or dive into another meditation or just like a quick refresher.
Because if you can relax the more quick you can relax the more energy you can cultivate the more life force you have to do and to really use the power you have for other things.
So it's time and yeah make it comfy from the outside whatever feels right now the best for you and I invite you to put one or both hands on your heart or your belly to feel yourself more.
To allow yourself to surrender in the outside the inside will follow.
Feel free to close your eyes gently and drop inside in your inner world.
Feel your breath,
Your natural breath.
Everything starts with the natural breath so no need to change it just listen feel your breath.
You might even feel your body is uplifting with the inhale when your lungs are full of air and exhaling they are getting more flat calming down inhaling you feel the uplifting and exhaling gentle coming down you can also feel it under your hands.
Get aware of your breath just feel it already this is the first step raising your awareness.
If it's quick or slow if it's deep or flat just get aware of it no need to change to judge just be so natural.
Allow yourself this beauty of just being and breathing.
And I invite you whatever you want to release right now if there are worries if there is a lot of thoughts or emotional some feelings or even in your body where you feel yourself you're holding on to something I truly invite you to relax and release it with the exhale.
It's like you're putting the things you want to release on the cloud and then you just blow the cloud out let it go blow it away use the power of the element air it's supporting you already.
What else is there you want to let go of just blow it all out inhale again and focus on the exhale and to deepen this more to activate more your rest and digest with the parasymparticles I invite you to now focus with your full awareness on the exhale and lengthen it.
You can even count it the inhale might be three the exhale five but it's not necessary but if it gives you more support then do it and then count backwards with the exhale it's like five four three two one the counting can be also from three to one don't go more than seven mostly this is already calming you a lot more down you don't need to count you can just focus on it feel if it feels comfortable or not just allow it to be longer just on the exhale and just was putting the intention to deepen your exhale this is it it might be so subtle a shift but you will feel it has already happening something was in your cells within your blood within your body allow it to happen and whenever you lose the concentration the awareness you are off the road I truly invite you it's okay just come back focus on your exhale not on your thoughts not on your emotions not on anything else it's so important stay here stay with me exhale feel it and to even dive one level deeper after you exhale hold it for one or two and here comes naturally and then focus again on the long exhale release everything what is not serving you hold it out and then let the flow of cycle of your breasts enter your body again focus again on a long exhale and hold after the exhale there is no pressure there is no must it's just the flow of your awareness it's like your game gaming playing with your with your tune meant of the exhale allow it feel the shifts in your body you can just from here dive into your sleep if you need more activation to start again into your day I have another meditation which concentrates only on the inhaling thank you though so so much for joining me on this journey of exhalation thank you for your trust and for your letting go to fully surrender into your sleep for Paris and particles I hope to see you again soon.
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