Welcome everyone.
Find your way into your comfortable position.
You may do this practice seated or lying down on your back with your knees bent.
It's best not to use headphones.
Take a moment and get comfortable and pause the recording if you need to.
Now take both of your hands together and just rub your hands.
Rub them until you feel heat between the palm of your hands and then just shake them off.
Take your hands to the center of your chest at your heart and make circles on your chest.
We're opening the heart space.
The heart is the great mediator.
Now let your hands come to rest on your chest.
Relax your shoulders and begin to breathe more deeply as I explain our practice.
We'll start with the sighing breath which stimulates the vagus nerve at the throat and also the belly.
We're pairing it with a Donna Eden practice that's a highly effective stress buster.
We'll be holding the body's main neurovascular points at the forehead associated with emotional stress release and also holding the base of the skull which sues the brainstem where the vagus nerve originates promoting relaxation.
Moving into our breathing practice.
If my breath pace doesn't match yours feel free to breathe at your own rhythm.
Exhale with me now.
Draw belly to spine.
Squeeze the stale air from your lungs.
Inhale halfway.
Pause.
Inhale to fill your lungs.
Pause.
Exhale with a long slow sigh.
Inhaling halfway.
Pause.
Inhale to fill your lungs.
Pause.
Exhale sigh.
Inhale halfway.
Pause.
Inhale to fill your lungs.
Pause.
Exhale gently toning the belly to elongate that exhalation.
Ah.
Inhaling halfway.
Pause.
Inhale to fill your lungs.
Pause.
Exhale with a sigh.
Ah.
Inhale halfway.
Pause.
Inhale to fill the lungs.
Pause.
And exhale make it long and slow releasing relaxing.
Ah.
Inhaling halfway.
Pause.
Inhale to fill the lungs.
Pause.
Exhale slow and long.
Ah.
Ah.
Continuing to breathe at your own pace here.
Just follow your breath and feel free to make lots of noise on the exhale.
This helps to stimulate the vagus nerve at the throat.
Now release your breath simply noticing the effects of this breath on your body.
Now place one hand across your forehead and the other hand at the base of the skull,
The back of the head.
So one hand is laying across your forehead and the other is at the base of the skull.
If you can't get your hand behind your head that's okay.
Simply hold the and put your attention at the base of the skull.
Where our attention goes energy flows.
Try to get as comfortable as possible.
Lean back in the chair and relax and just let the hands do the work for you.
Sense the heat from the hands on these important points on our body.
Continue to breathe deeply.
We're almost done.
Now release and relax your body.
Might circle your shoulders.
Find yourself in a place of letting go completely.
I invite you to turn your attention into your heart.
Go past your body and sense a connection with your spirit.
Rest here.
Wishing you deep peace my friends.
