Hi,
My name is Chris and welcome to this breathing meditation.
So today we're going to be breathing to account to music,
So we call this breath to beat.
And the benefits of this type of meditation are really to bring a sense of calm to your day and over time strengthen the muscle of focus.
So just as a prerequisite,
If you do have a respiratory condition,
I ask that you consult your general practitioner before taking part in this meditation.
And also a note to everybody,
If at any point you feel you need to go back to normal breathing,
Just go back to normal breathing.
So as far as the setup for this,
If ideally you could be in a quiet environment,
Otherwise with headphones in,
In a public place on the way to work.
But the key is to make sure that you're keeping your back straight so you have a nice clear respiratory system and an alert nervous system.
So as I said,
This is to music and we're going to be doing this to account of four.
So we're going to be breathing in through the nose and out through the mouth to account of four.
I'm going to be narrating through this.
And as I said,
If at any point you need to go back to normal breathing,
Just do so.
We're going to start by breathing in one,
Two,
Three,
Four,
Out through the mouth to three or breathe into the nose.
Let go through the mouth,
Breathing into the nose,
Out through the mouth,
Breathing in two,
Three,
Four,
Exhale in through the nose,
Exhale,
Relaxing that breath out into restore,
Refuel,
Exhale to relax,
Breathing in and out,
Breathing in and out,
Breathing in and out.
On your next exhale,
Go back to normal breathing.
We're just going to take a few moments to enjoy the sense of calm.
So for the next round of this,
I'm going to give you a choice.
You breathe in through the nose and you can either exhale through the nose or through the mouth.
It's entirely up to you.
See what works for you.
So I'm going to count you in again,
Breathing in two,
Three,
Four,
Exhale two,
Three,
Four,
Breathing in two,
Three,
Four,
Exhale two,
Three,
Four breathing in two,
Three,
Four,
One,
Two,
Three,
Four,
Exhale.
In,
Exhale.
Carrying on now to that four count,
Exhale.
Inhale,
Exhale.
Trying now to make the breath louder if you're in a private room,
Private space.
A more vocal exhale,
A more vocal inhale.
Exhale,
Inhale.
Ahhhhhhhhhh.
Ahhhhhhhhhh.
Ahhhhhhhhhh.
Exhale,
Inhale.
Exhale,
Inhale.
Exhale,
Inhale.
Exhale to relax,
Inhale to restore.
Exhale,
Inhale.
Let it out.
Breathe it in.
Let it out.
Breathe it in.
On your next exhale,
Let go,
Go back to normal breathing.
We're going to be breathing four different steps.
We're going to be breathing into a count of four,
Holding for a count of four,
Breathin out for a count of four,
Holding for a count of four.
Again,
I'm going to count you in.
B respiring in,
Two,
Three,
Four,
Retain,
Two,
Three,
Four,
Breathing out,
Two,
Three,
Four,
Retain,
Two,
Three,
Four,
Two three four retain breathing out retain breathing in retain breathing out retain breathing in two three four softly retain exhale smoothly gently hold the breath inhale smoothly retain exhale retain breathing in two three four retain exhale retain breathing in two three four retain and let it go go back to normal breathing just pause for a few moments before we move on to the final round breathing normally now so the final round is your choice you can keep the retention the holding of breath you can breathe in through the nose out through the nose or in through the nose out through the mouth I'm just going to give you the change of breath so account you win on the inhale breathing in two three four change change one two three four change change change change change one two three four change change softly change change smoothly change change one two three four one two three four change change change change change change on your next exhale go back to normal breathing and just take a few moments before you move on to your next task try not to rush to switch on your phone so thank you for listening if you'd like to know more about me you can find out at www.
Unplughq.
Com I'd like to thank Moby and the team at Moby Gratis for giving us the license for this tune Sunspot to use and thank you to all of you for listening have a great day thank you you
