Welcome to this practice.
Today I'm going to be taking you through a very simple breath practice called Samavriti or you might be familiar with it as box breathing.
This practice is designed to bring balance to your nervous system by evening your breaths,
Building your resilience so you expand your capacity to hold more,
To do more without feeling overwhelmed,
Without feeling over stretched,
As well as help relieve any stress or anxiety.
For this practice you could choose to be sitting down,
You could be lying down,
You could even be walking,
Standing,
Swaying,
Noticing what would feel best right now,
Noticing if there's an impulse towards a particular posture and giving yourself permission to follow that impulse.
Once you've found where you want to be,
Allow yourself to settle here.
Start by noticing all the points of contact that you have with support.
So maybe it's your feet meeting the ground,
Maybe it's your back being supported by a chair,
Your sit bones or maybe you're lying down and you feel the whole back of your body being supported.
Allow yourself to be supported here and notice what happens when you do that.
Maybe your shoulders relax a little bit as you lean into this feeling of being held.
Maybe your jaw releases.
Know that you can always tap into this sense of groundedness,
This sense of stability whenever you need to.
Now for this breath practice you're going to be inhaling,
Holding the inhale,
Exhaling and then holding the exhale all to a count of five for each part.
If it feels like too much at any point then feel free to let it go.
Initially start by noticing your natural breath.
Does it feel fast?
Does it feel slow?
Are there gaps between your breaths?
Do you feel movement in your belly,
Your chest or maybe you notice the air moving through your nose?
Becoming aware of all these different sensations and the natural rhythm of your breath.
Now when you're ready you're going to start to play with the breath.
We'll start together.
Inhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Last one.
Inhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Hold five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
You can stay here for as long as you'd like,
Or whenever you feel ready,
Slowly transitioning out of the practice,
Bringing a little bit of movement into your fingers and toes,
Into the spine,
And transitioning into the rest of your day,
But carrying this experience with you.
Thank you.
