Chau Kuri Sime.
This is Francesca inviting you to try and feel the simplicity and the power of intentional breathing.
I'll guide you through a gentle practice exploring visual breathing,
Box breathing,
And extended exhales.
Try what feels supportive and return to what resonates.
Let's practice together as we create new connections that nurture ease,
Peace,
Belonging,
Freedom,
And love.
A special thanks to Marcus Fung for creating this beautiful background music.
When we slow and lengthen the breath,
The body receives a message that it's safe,
Which can help calm the nervous system and support the whole body.
By doing so,
The vagus nerve is activated,
Encouraging the body's relaxation response and influencing heart rate,
Digestion,
And overall stress regulation.
I invite you to place a hand on your belly,
Just beneath your rib cage and one on your chest,
Just noticing.
Now imagine your torso as a tall empty water glass.
As you inhale through your nose,
Water gently pours into the glass,
Filling your belly first,
Slowly and steadily.
Notice your hand rise on your belly while the hand on your chest remains still.
Then fill your ribs and lastly your chest,
Like water rising in a clear glass from the bottom to the top.
Exhale in reverse,
Chest softening,
Then ribs and last your belly.
Gently,
No rush,
Just noticing.
As you inhale,
Feel your hand rise on your belly,
The expansion of your ribs,
And then your chest filling.
Being attentive to not lifting your shoulders towards your ears,
And then continue reverse.
Notice any difference in your body awareness.
Each breath helps your body remember how to feel safe again.
We'll next transition to box breathing,
A repeated pattern of inhaling for seconds,
Holding for seconds,
Exhaling for seconds,
And holding for seconds.
If it helps for you to continue visualizing the water filling your glass,
Please do so.
You might choose to visualize outlining a box,
Or actually literally outlining the presence of a box.
We'll inhale,
Starting at the left corner of the box,
Drawing up for four seconds.
Hold for four seconds as you travel across the box.
Exhale for seconds,
Traveling down the box.
Hold for four seconds,
Traveling back across the box.
Inhale for seconds,
Traveling up the box.
Holding for seconds as you travel across the box.
Exhaling as you travel down.
And I'll allow you to continue.
We'll transition now to the last breath practice,
Which will be inhaling for seconds,
Holding seven seconds,
And exhaling eight seconds.
Please adjust to what your body needs.
Inhale for seconds.
Hold for seconds.
Hold for seven seconds.
Exhale eight seconds.
Inhale for seconds.
Hold seven seconds.
And exhale eight seconds.
Continuing at your own rhythm.
Notice again how your body feels.
This intentional extending of the inhale and exhale helps calm your nervous system and settle your body.
Over time,
Lengthening your breath will begin to feel natural and available in everyday moments.
I hope you give yourself this practice of even one minute a day of intentional breathing.
As we continue our day and the journey ahead,
May love,
Presence,
And gentle courage transform our life and in turn the world.
Remember,
You have far more right with you than wrong with you.
Trust,
You carry all the strength,
Wisdom,
And bravery that you need.
With deep love and solidarity.
For anyone who would like to continue your breath practice,
There is an intentional seven minutes of music that remains.
