Hello,
My name is Kori.
In this meditation we're going to do some breathing together.
This particular breathing exercise,
This pranayama exercise,
Is really simple,
But it's really effective.
It's actually one that I used when I was giving birth.
It's the meditation breathing technique that I use when I'm in the middle of an anxiety attack or a panic attack.
It's a breathing exercise that I go to that just feels very natural for me,
So it may feel very natural for you.
Hopefully you like it.
Start by seating yourself in a really comfortable position.
You don't have to necessarily sit down any specific way,
Just make sure that you're comfortable.
You can lay down if you want to.
Close down your eyes and start to pay attention just to your breath.
You don't have to change your breathing in any way in the beginning.
Just breathe.
Feel what it feels like to breathe.
Pay attention to the movements in your body.
Pay attention to the feeling of your breath as it goes in and out of your body.
All the little subtle details.
Start to focus on your breath.
That's basically what that means.
I don't try and do anything complicated with this technique.
All I do is breathe in for the count of four,
Pause at the top,
Breathe out for a count of four,
Pause at the bottom,
Breathe in for a count at the bottom,
Breathe in for a count of four,
Pause at the top,
Breathe out for a count of four,
Pause at the bottom.
It's not complicated.
It's not different amounts of numbers.
It's nothing stressful,
But it really works.
It works because you focus on the count,
Which helps you to calm,
Relieve stress.
It brings a calm mind just because you're focusing on something other than everything else out there in your world.
You focus on the count.
The count helps your breath to slow down,
Which sends signals to your parasympathetic nervous system that it's okay.
You're okay.
Everything is okay.
It's very simple and very effective,
So let's do it.
So breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Keep that pace.
Count in your mind.
Nice,
Long,
Slow,
Deep breaths.
Keep bringing your mind back to your count if you lose track or if your mind starts to think too powerfully about something else.
Bring it back to the breath.
Bring it back to your count.
Relax your shoulders.
Soften your jaw.
Just enjoy.
No stress,
Nothing complicated.
Just enjoy it.
We're not going to attempt to do this for too long.
It doesn't take too long to help you to calm down.
So we'll just do another 30 seconds.
So we'll just do another 30 seconds.
And now you can let go of the count.
Just breathe regularly.
Let your breath find its natural rhythm once again.
Do that for a few moments.
You can open your eyes.
Bring yourself back into your space.
Take a moment to feel into your body.
Notice what you feel like just by doing that simple exercise.
And that's it.
Namaste,
My friend.
I hope you join me once again.
