Welcome everyone,
It's Claudia da Silva here and I'm here to guide you through this basic meditation.
We're gonna experiment slowing down today.
Please find a comfortable position,
You can sit down or you can lay down.
What it feels like for you.
Yeah,
And we're gonna do some belly breathing.
And hopefully you will experience your slowing down in this process.
And be more aware of the things that happen inside of you.
It's very important to keep breathing when experiencing something new or even something uncomfortable.
And this belly breathing stimulates your major nerves in the body called the vagus nerve.
And it's gonna send a message to your heart and to your lungs to slow down.
This is very powerful and reliable way to calm and soothe any kind of anxiety.
So we're gonna start now inhale slowly and deeply through your nostrils.
Inhale into what feels like the bottle of your belly,
Feel your belly come out.
You should strike to look like a Buddha.
Belly out as far as possible.
If it helps you can put your hands and place your hands on top of your belly.
Yeah.
So we're gonna breathe in and four times.
One,
Two,
Three,
Four.
And out in four times and belly out.
Inhale in four times.
One,
Two,
Three,
Four.
Exhale belly out in four times.
Again we're gonna do this another two times.
Inhale four times.
One,
Two,
Three,
Four.
Belly out,
Exhale one,
Two,
Three,
Four.
Another time.
Inhale one,
Two,
Three,
Four.
And exhale belly out one,
Two,
Three,
Four.
Now pay attention how is your body?
If you still any tension just pay attention parts of your body that feels a little bit more relaxed.
A little bit more tense.
Yeah.
And just feel it.
Just slowing down and feel what's this.
Breathing meditation is doing it to your body.
Doing it to your thoughts,
To your feelings.
Yeah.
And just pay attention.
And now that you're doing it,
You're done with this basic meditation and breathing.
We're gonna change a little bit.
When you inhale fully,
Hold your breath for a bit.
Hold.
And now you exhale fully through your lips.
It's like you're blowing on a hot spoonful of soup.
Okay.
So we're gonna do another two times this.
We're gonna do four times.
Inhale fully.
One,
Two,
Three,
Four.
Hold your breath for a bit.
One,
Two,
Three,
Four.
And now exhale fully through your lips.
Blowing in four times.
Let's try again.
Okay.
Inhale fully in four times.
One,
Two,
Three,
Four.
Hold for four times.
One,
Two,
Three,
Four.
And exhale through your lips in four times.
One,
Two,
Three,
Four.
So when you exhale through your lips,
Help you control the airflow out.
So you can create the maximum in this relaxation.
So you tune into your body as you exhale.
So you tailor the speed to what feels more relaxing inside.
Let's do it again.
Okay.
Inhale fully in four times.
One,
Two,
Three,
Four.
Hold your breath for four times.
One,
Two,
Three,
Four.
Exhale,
Exhale for four times through your lips.
Four times blowing out.
Yeah,
Like you're blowing on a hot spoon of soup.
That's very good.
We're going to repeat this for four times now.
And this is going to bring you much more calm and relaxation to your body.
Inhale fully in four times.
One,
Two,
Three,
Four.
Hold your breath.
One,
Two,
Three,
Four.
Exhale four times through your lips.
One,
Two,
Three,
Four.
Inhale fully.
One,
Two,
Three,
Four.
Hold your breath.
One,
Two,
Three,
Four.
Exhale.
One,
Two,
Three,
Four.
That's very good.
Another three to go.
Inhale fully.
Hold your breath.
Exhale.
Very good.
Now I thank you practicing really well.
And you have two another breath in to practice.
And I hope you have this meditation and feel a little bit more relaxed.
Inhale four times.
One,
Two,
Three,
Four.
