The way of the Tao is the path of least resistance.
To find that inner peace.
It's not all up to how much willpower you can summon to focus.
Oftentimes we think that if we try hard enough to just commit,
That the results will come.
But in fact,
The way of the Tao is all about working smarter and not harder.
It can be a waste of energy to swim against the flow of a river.
The same is true for releasing anxiety or choosing new thought patterns when the nervous system isn't working in support of your goals.
We are only open to clarity and deep contentment when our body is in a prime state for this to happen.
So rather than us swimming against stress hormones,
Trying to arrive at some sort of tranquility,
Let us recruit our biggest influencer of peace,
Which is regulating our nervous system.
A point of focus that is exponentially rewarding.
Our nervous system plays the biggest role in our ability to settle into serenity.
This is because our autonomic nervous system only functions in two modes,
Either fight or flight,
Which is the sympathetic nervous system,
Or the rest and digest mode,
Our parasympathetic nervous system.
When we are struggling to relax,
Our nervous system is in the sympathetic mode and is busy producing stress hormones like cortisol and adrenaline.
For us to prime our bodies for peace,
We must detox from these stress hormones and regulate our nervous system.
So we will begin our mental detox with the most simple yet impactful practice that is always accessible to you.
Conscious breathing.
When we breathe into our diaphragm,
We impact our body's functions that are directly involved in how we experience this exact moment.
With deep breathing,
We increase the supply of oxygen to the brain,
Thus decreasing our blood pressure,
Improving digestion,
Even possibly increasing our sexual arousal.
So adjust yourself however you need to so that you are sitting or lying down comfortably.
Have your belly relaxed so that no part of your breath is restricted.
Begin to scan through your body,
Mentally releasing anywhere the body is holding tension.
Soften through the forehead,
The jaw,
Tongue,
Neck,
And the back.
And shoulders.
Release the muscles in your chest.
Let your hands rest heavy by your sides,
Or on your knees.
Release the muscles in your legs into the support of the ground beneath you.
We will use ujjayi breathing for this practice.
It is also known as ocean breath,
As you'll make a slight constriction in the back of your throat,
Almost as if you're fogging up a window,
So that you can hear the breath on the inhale and the exhale,
Like the sound of the ocean.
So breathing all the way in,
Slowly expanding your lungs until you reach the top of your breath,
And slowly exhaling.
Breathing cyclically,
So as your breath reaches maximum capacity,
Allow yourself to relax into the next long,
Slow exhale.
Breathing in a way that you would imagine begins to slow your heartbeat.
Breathing for the sounds of each inhale and exhale.
As you focus fully on this breath,
You begin to regulate your nervous system.
Breathing a medicine in for peace,
A medicinal quality for your nervous system.
Creating an optimal space for you to thrive in,
With each and every breath.
Each and every slow,
Conscious breath.
Allowing yourself to surrender into the ebb and flow of your breath.
Surrendering into the natural timing,
The natural rhythm of your breath capacity.
Bring your attention to your heart rate.
Realizing how in just these brief few moments,
How much your heart rate has slowed.
Continue to guide your breath down deep into your lower belly.
As if as you inhale,
You can breathe all the way into your feet.
Perhaps you are able to feel your breath rise and fall within your hips.
Placing all your focus on the simple practice of deep breathing.
Knowing that the natural intelligence of your body derives so much profound benefits from this very act.
There is no goal to achieve here other than offering your body the oxygen it needs to be able to surpass stressors with ease.
To cultivate an environment that supports relaxation.
Each time the mind wanders,
Tune into feeling this nourishment.
Flooding your body with each inhale entering your lungs.
And each exhale circulating into every cell,
Every muscle,
Every neuron of your brain.
Offering your body this medicine of conscious breathing.
A cool river of soothing nourishment moving through you with each breath you take.
Notice how the body has softened.
Notice the muscles in your body now in comparison to when we first began this meditation.
Each breath increases the blood flow our brain needs to regenerate itself and function optimally.
Continue for a few more moments allowing yourself to enjoy.
To enjoy caring for yourself by creating the optimal space for you to thrive in.
For your nervous system to regulate itself.
Allowing your breath to fill to its maximum capacity.
And allowing yourself to float into this space of in between.
Between each inhale and exhale.
A momentary glimpse of vast infinite spaciousness where there is nothing to do,
Nothing to accomplish.
Just the nourishing movement of your breath.
Wonderful.
As you are ready release this deep breathing.
Releasing the Ujjayi breath.
Releasing the constriction of your throat.
And again noticing how your body feels now.
What state of mind you are in.
Slowly begin to bring your awareness back into this moment.
Feel where your body expands into what is beneath you with each in breath.
Notice any sounds or smells that are around you.
And taking your time slowly.
Open your eyes.
Looking around your environment.
Reintroducing your senses to your surroundings.
Allow your mind to remain in this relaxed state.
Not needing to label anything you notice or see.
But slowly bringing your senses back into this present moment.
Taking your time to integrate and bring this pace of mindfulness with you throughout the rest of your day.
And anytime you notice anxiety or mental fog or negative thoughts coming into your mind.
Just begin to practice Ujjayi breathing.
Even just five deep conscious breaths.
Beginning to regulate the nervous system throughout your daily life.
Bringing this tool with you back into the present moment.
Welcome back.
