Welcome to the Samavrti or equal breath practice.
A simple yet powerful breathing technique to bring balance,
Calm and to focus your mind and body.
Let's begin by finding a comfortable seated position.
Sit tall with your spine straight,
Shoulders relaxed and your hands resting gently on your knees or in your lap.
And if you prefer,
Gently close your eyes.
Take a deep breath in through your nose,
Allowing your belly to expand.
And then exhale slowly and fully,
Releasing any tension or distractions.
Allow your body to settle and your mind to arrive fully in this moment.
Now let's move into the practice of Samavrti Pranayama,
Where each inhale and every exhale will be of equal length.
We will begin by counting to four for each breath,
But you can adjust the count to match what feels most comfortable for you.
Meet me with an exhale.
And on your next inhalation,
Breathe in deeply through your nose for a count of one,
Two,
Three,
Four.
Pause gently at the top of your breath.
Four,
Three,
Two,
One.
Now exhale slowly through your nose.
One,
Two,
Three,
Four.
Pause at the bottom of your breath,
Feeling the stillness before your next inhale.
Three,
Two,
One.
Inhale again.
One,
Two,
Three,
Four.
Pause.
Four,
Three,
Two,
One.
Exhale.
One,
Two,
Three,
Four.
Pause.
Four,
Three,
Two,
One.
Continue this balanced rhythm of breathing,
Allowing each breath to flow smoothly and evenly without any strain.
And if you feel comfortable,
You may choose to extend your count to five or six,
But always keep the inhale and the exhale of equal lengths.
As you breathe,
Bring your attention to the sensation of the air entering and leaving your body.
Notice how your breath creates a sense of calm,
Balance and harmony within.
With each inhale that you take,
Imagine drawing in peace and clarity.
And with every exhale,
Release stress,
Distractions or any mental clutter.
Allow yourself to settle deeper into this rhythmic breath,
Becoming more grounded,
More present with each cycle.
And as we near the end of this practice,
Gently release the counting and return to your natural breath.
Notice how you feel calm,
Centered and in harmony with yourself.
Take one last deep breath in through your nose and exhale slowly,
Letting go completely.
When you're ready,
Gently bring your awareness back to your surroundings.
Maybe take a moment to wiggle your fingers and your toes and slowly begin to open your eyes.
Carry the sense of balance and calm with you as you continue with your day,
Knowing you can return to this practice whenever you need it.
Thank you for sharing in this moment of breath with me.
