Welcome to the Tranquility Breath practice.
Come into a comfortable seated position with your feet firmly planted against the earth or lie down and arrange yourself in a way that will help you relax.
Pause this recording if necessary.
Now place one hand on your heart space and begin to breathe more deeply,
Placing your attention at your heart.
Give your body permission to soften.
Our intention is to release and relax our bodies,
So take a moment and let your nervous system know that it's safe and it's time to let go now.
Relax any unnecessary tension in your forehead,
Behind your eyes,
Eyes softening and looking downward.
Soften your jaw,
Your throat.
Relax your shoulders,
Chest and belly.
Release your hand now.
Place your tongue gently on the roof of your mouth at the bony ridge behind the front teeth.
This activates the central and governing channels in the body so that our energy can flow more freely.
We begin the Tranquility Breath practice.
On the next exhale,
Draw belly to spine,
Squeeze the stale air from the lungs.
Now inhale deeply,
Pause,
Open mouth slightly and exhale slowly through the open mouth.
Again inhale,
Pause,
Open mouth slightly and exhale slowly.
Inhaling,
Pause,
Open mouth slightly and exhale very,
Very slowly.
Continue at your own pace and let yourself relax into your own rhythm.
Very good.
On your next exhale,
Find out if you can elongate the exhale a little more,
Keeping the tongue on the roof of the mouth if this feels comfortable for you.
No reason to try too hard.
Just relax into this practice.
Allow the body to soften,
Relaxing those shoulders and just keep breathing deeply.
Now inhaling deeply and perhaps lingering within the pause,
Releasing the breath slowly.
You may find yourself doing this naturally.
Keep this rhythm going,
Allowing your whole body to soften on the exhalation.
Note the comforting quality of this breath.
Just inhale deeply,
Pause,
Open mouth slightly and exhale slowly.
Again inhaling,
Pause,
Open mouth slightly and exhale very slowly,
Letting go of the breath and notice how your body has responded.
Consciously scanning over the body,
Beginning in your mouth,
Invite your tongue to soften into the floor of the mouth.
Relax your ears,
Your cheeks,
Your eyes,
The space between your eyebrows.
Relax your forehead,
Scalp,
Neck and throat.
Soften your shoulders,
Arms and hands.
Relax your chest,
Abdomen,
Belly.
Release the whole back body.
Let go through your hips,
Your legs,
And your feet.
Your whole body soft now and relaxed.
Perhaps ending your practice by focusing again at your heart,
Noting the stillness within.
Rest here as long as you would like.
Namaste my friends.
Wishing you deep peace.
