Hi,
And welcome to the Mind Management Take a Breather meditation.
For the next few minutes,
We'll focus on using breathing to de-stress.
Deep,
Controlled breathing is an effective way to help counteract the negative effects of stress.
Today we're going to use a counting technique,
Which allows you to focus your mind and calm your body.
So let yourself take this break,
Relax,
And follow my cues.
Begin sitting comfortably with your feet flat on the floor,
Your hands resting on your lap,
And close your eyes.
Take three deep breaths.
As you exhale,
Can you let your shoulders relax a bit?
Continue to notice your breathing.
How are you breathing today?
Are your breaths steady and even?
Don't judge,
Just notice.
Breathe in through your nose,
And as you breathe out,
Let your tongue rest behind the tips of your teeth.
This encourages your jaw to relax.
You can exhale through your nose or mouth,
Whichever feels most comfortable for you.
Begin to feel the sensation of your breath as it travels in through your nose and fills your lungs,
And then notice your breath as it travels back out of your body.
If it's difficult to sense your breath in your body,
Place your hand on your chest or stomach and notice how your chest expands and contracts as you breathe in and out.
You might find your breathing has already slowed down.
If your mind begins to wander or you become distracted,
Just notice your thoughts and then simply return your focus back to your breathing.
Now start to pay attention to the length of your breath,
And see if you can make your exhalation longer than your inhalation.
So if you're inhaling for a count of three or four,
See if you can exhale for a count of four or five.
Lengthening your exhalation encourages your body to become calmer by eliciting the relaxation response.
When we're faced with repeated stress over time,
The body automatically goes into fight or flight mode.
The body's natural response to fight or flight mode presents itself in physical ways,
Such as increased heart rate and blood pressure.
The relaxation response is the opposite and has the opposite effect on the body.
Instead of ramping up the body's heart rate and perpetuating further stress,
The relaxation response encourages a sense of calm in your body and,
In turn,
Your mind.
Keep your focus on your breathing and continue to let your exhalation be longer than your inhalation.
On most days,
You'll face stress of some kind.
There will always be circumstances you can't control,
But you can always take control of your breathing.
Even taking 15 seconds to take a breather in stressful moments can give you a chance to calm your body,
To refocus your mind and get perspective.
You'll then be able to react and move forward through your day more clearly.
Now take five more deep breaths.
Bring your attention back to your hands and feet and move your fingers and toes.
Keep your eyes closed for a few more moments.
Do you feel calmer?
Clearer?
Remember,
You can always take a breather whenever you need throughout the day.
Slowly open your eyes.
Thanks for meditating with us.
We look forward to seeing you tomorrow.
