We're going to practice today a breath work for parents.
So the focus today will be on cutting through stress and anxiety and bringing calmness to our bodies mainly.
So let's start by sitting in a comfortable position.
Find a cushion and find that stillness with your body,
Very,
Very straight.
And let's start with the breath work.
We're going to do four to six.
This is we're going to breathe in four,
Hold for two,
And we're going to exhale in six.
What I want you to do is put a lot of attention in the exhalation because here is where we want to exhale very slow.
We want to do exhalations,
Very gentle exhalations and not rushing,
Right?
Just very,
Very slow,
Slow as possible.
So we're going to start with the first round.
We're going to do two rounds.
Let's start with the first one.
So now that you find a comfortable position and you are a little bit more settled,
Let's start by breathing in four times,
One,
Two,
Three,
Four,
Inhale and hold for one,
Two,
And exhale slowly,
One,
Two,
Three,
Four,
Five,
Six.
Amazing.
First round,
We're going to start with our second round by breathing in,
In four times,
One,
Two,
Three,
Four,
Hold it for two seconds,
One,
Two,
And exhale in six,
One,
Two,
Three,
Four,
Five,
Six.
Stay there.
If you want,
You can open your eyes whenever it feels more comfortable for you.
We're going to do another round again.
So let's start.
Close your eyes.
Inhaling four,
One,
Two,
Three,
Four,
Hold into times,
One,
Two,
Exhale in six,
One,
Two,
Three,
Four,
Five,
Six.
We're going to inhale in four,
One,
Two,
Three,
Four,
Hold it,
One,
Two,
Exhale,
One,
Two,
Three,
Four,
Five,
Six.
One more time.
Inhale four,
One,
Two,
Three,
Four,
Hold it,
One,
Two,
Exhale,
One,
Two,
Three,
Four,
Five,
Six.
We're going to rest a little bit here.
Don't open your eyes.
Just rest.
We're going to pause for two minutes here,
Letting all the thoughts slow down the activity,
Mind activity.
We're going to find more stillness in the body,
More silence in the inner speech,
Little by little,
Bringing that open awareness.
So let's start with another round.
Okay?
Don't open your eyes.
Stay there.
And inhaling one,
Two,
Three,
Four,
Hold it,
One,
Two,
Exhale,
One,
Two,
Exhale,
One,
Two,
Exhale,
One,
Two,
Three,
Four,
Five,
Six.
Inhaling four,
One,
Two,
Three,
Four,
Hold it,
One,
Two,
Exhale,
One,
Two,
Three,
Four,
Five,
Six.
Inhaling four,
One,
Two,
Three,
Four,
Hold it,
One,
Two,
Exhale in six,
One,
Two,
Three,
Four,
Five,
Six.
Remember,
We're exhaling very,
Very slow.
Let's do another one.
One,
Inhale,
Two,
Three,
Four,
Hold it,
One,
Two,
Exhale in one,
Two,
Three,
Four,
Five,
Six.
We're going to do another one.
Inhaling one,
Two,
Three,
Four,
Hold it,
One,
Two,
And exhale very slow,
One,
Two,
Three,
Four,
Five,
Six.
Exhale all the anxiety,
Stress,
And whatever is in your mind that is disturbing your peace.
Exhale if you need to open your mouth and exhale.
Now,
Breathe naturally.
Notice the calmness of the body.
It's more still.
We're going to wait until your body regulate itself,
The breath.
So just bring your attention to your breath.
Don't try to manipulate anything.
Just observe your breath and notice how it's going to regulate itself little by little.
Just observe the intelligence of your body.
It's really amazing to observe how your body knows how to regulate itself.
Now that your thoughts are more calmed down,
There's less activity in your mind.
Your body is very still.
You're just going to pause,
Find the silence,
And observe.
Little by little,
You're going to place both hands on your heart.
Feel how your body right now,
It's more calmed down.
Feel the calmness,
Feel the silence,
And feel the stillness for a minute.
You're more stable.
You're more still.
Feel gratitude for this moment.
Stay there.
Don't manipulate the breath.
Just observe your breath.
A little bit more.
Bring that calmness to the rest of the day.
When you feel ready,
Very,
Very gentle,
Little by little,
Open your eyes.
Namaste.
