Welcome,
I'm Carolyn and this practice is a reset for your nervous system.
The tools in this meditation help me when the pressure of life is heavy.
I hope this short clearing will alleviate some of life's busyness for you,
Even if just a little.
I invite you to lie down or lean back into a comfy chair or couch.
Slowly inhale through your nose and exhale through your mouth.
What are you bringing into this moment?
Without judgment,
Observe what's alive in you.
Note the sensations and movement of your breath.
When our mind is stuck in worries or fear,
Thinking won't help.
It won't stop the stories.
But the body,
It knows the way.
The shift towards calmer thoughts begins by coming back into your body.
We will spend some time really softening the worries,
So that more of your body's wisdom can emerge.
Start rubbing your palms together.
Land your palms onto your cheeks,
Cupping your cheeks,
With your fingertips lightly pressing into your temples.
There's a soothing mechanism that's triggered with self-touch.
Imagine jaw tension melting from the warmth in your hands with a slow inhale and a long exhale.
Breathe in relaxation and breathe out stress.
Let your jaw loosen further with another inhale and soft,
Slow exhale.
Feel everything melting.
Release your arms and hands down into an easy position.
Now for some guided breathing that will further support a down-regulated state.
As we practice inhaling for 3,
Holding for 4,
And exhaling for 5,
Remember that you can count a tad faster than me,
Or skip breath holds altogether if today is extra stressful.
Trust your instincts and choose accordingly.
Each inhale will be through your nose and your exhales through pursed lips,
And eventually the whole practice will be in and out of your nostrils.
With most types of breath work and pranayama,
You'll find the rhythm gets easier after a couple rounds.
After a cleansing breath,
I'll begin counting our pace right away.
Breathe in and clear it out.
Let's begin.
Inhale for 3,
2,
1.
Pause full for 4,
3,
2,
1.
Through pursed lips,
Exhale for 5,
4,
3,
2,
1.
Again.
Inhale for 3,
2,
1.
Pause full for 4,
3,
2,
1.
Through pursed lips,
Exhale for 5,
4,
3,
2,
1.
Count within.
Breathe in for 3.
Hold for 4.
Breathe out slowly for 5.
One more time.
In for 3.
Hold for 4.
Breathe out slowly for 5.
For the next few rounds,
I invite you to keep your lips sealed and try nasal breathing.
Breathing in for 3,
2,
1.
Holding for 4,
3,
2,
1.
Through your nose,
Breathing out for 5,
4,
3,
2,
1.
Keep going on your own for a few more cycles.
Counting within and remaining soft.
Relaxing your whole body.
Complete one more.
Inhale to 3.
Hold for 4.
Breathe out for 5.
Let that breath fall away.
Let any residual thinking just melt into feeling.
Eye muscles soft.
Jaw slack.
Neck relaxed.
Feel your whole body letting go.
Slowly inhale through your nose and exhale through your mouth.
What's present for you now in this moment?
Be aware of the sensation of your breath.
Observe the space in your body.
Is there a simple word you can bring into the remainder of your day?
A gentle intention or desire that will remind you to be in your body and breath?
Breathe in and clear it out.
Thank you for spending this time with me and I hope to connect again soon.
