Hello,
My name is Cori.
During this meditation together,
We're just going to breathe.
We're going to breathe out some anxiety,
Some stress.
It doesn't really matter what you're stressed about.
I'm doing this for me also,
As I've been dealing with a lot of stress lately.
So I thought,
Why not just sit down and do what I do?
And we can do it together.
And maybe it's helpful for you too.
So how about you sit in a comfortable position?
You can lay down on your bed,
You can lay on the couch,
However you want to be,
Doesn't matter.
We don't need to stress about how we're sat.
Just get comfortable.
Once you're comfortable,
Close down your eyes and pay attention to the way that you're breathing.
If you're stressed and anxious,
Like me,
It's probably quite shallow,
Maybe a little bit fast.
So all we're going to do is just slow things down.
Start to take longer breaths in through your nose.
You're going to breathe in and out through your nose.
Through your nose for this meditation.
So breathe in nice and deep through your nose,
A nice,
Big,
Deep,
Deep,
Deep,
Deep breath.
See if you can extend your abdomen as you do so.
So fill your abdomen with air,
Not only the top of your lungs,
But all the way down into your tummy.
And then breathe out when you feel you need to.
We're not timing anything.
We're just breathing in nice,
Long again,
Slow,
Deep breath.
Breathe all the way down into your abdomen.
And then breathe out nice and slow.
For this next breath,
When you breathe in,
Breathe in nice and deep,
All the way,
All the way deep into your abdomen.
But this time you're going to breathe out through your nose,
Even slower.
So make it last longer,
This exhale.
Try and aim for around maybe six to eight seconds,
If you had to time it,
About that length.
Breathe in again,
When you're ready,
Hold your breath in for a second,
And then breathe out nice and slow.
Hold on the empty,
Feel what it feels like to be completely empty,
And then breathe in a nice,
Big,
Deep breath into your tummy again.
Hold the breath on the full,
And then slowly,
Evenly breathe out that breath again for about six to eight seconds.
Breathe in,
Nice and deep,
Big,
Deep breath.
We're just slowing everything down with our breathing.
Now that you've found the pace,
You can just follow along,
Keep that same pace.
Try and think about nothing but the breath,
The sensations that you can feel in the body when you breathe.
Try not to entertain any stressful thoughts about anything that's going on in your life.
Pull your attention back to your breath,
To the sensations,
To the speed.
Right now,
We're just calming down,
Calming down your parasympathetic nervous system,
Sending signals to the brain that everything is good.
Everything is okay.
There's nothing to be anxious about right now in this moment.
Just keep breathing that nice,
Long,
Slow,
Deep,
Even breath.
Relaxing your shoulders,
Let them fall away from your ears,
Make more space.
Relaxing your jaw,
Let go of any tension or tightness in your jaw.
See if you can soften the space around your eyes and across your forehead while you breathe.
So that you feel nice and relaxed.
Let's do one final big breath together.
Breathe in through your nose,
Nice and deep,
All the way down into your abdomen.
Hold it,
Hold that breath at the top for a few seconds,
And then start to slowly,
Evenly release the breath.
Hold it at the bottom for a few seconds,
And then resume your normal breathing.
Just find your normal rhythm.
You can open your eyes.
I'm sure you feel much calmer,
Much more relaxed.
Namaste.
Namaste,
My friend.
