Hello my dears,
I am Sally and today we have a beautiful meditation to completely relax.
If you feel stressed or overworked or always in your mind then this is the right meditation to calm down your nervous system and activate the parasympatikos and really relax.
It's a breathing technique and to fully relax in a deeper level I invite you to first move your body.
It can be that you go on a walk or that you just jump around a few times or you dance to one song or even if you're already lying down or sitting just move your body so all the things you need to do right now that you fully can relax in a deeper level.
Cause if your body is still on this tension of like I need to do this,
I need to go or this and that,
No first move your body and when your body,
The base is calm then we can start with the breathing.
If you need to stop for this then just stop here and then just press play when you are back.
Beautiful,
Now you're ready to directly find your position,
Make it comfortable and take time the next 10 minutes to fully dive into your breath,
The awareness of your breathing and there is no need to change.
We start with the natural breathing so get aware,
How are you breathing right now?
Through the mouth or through the nose,
Just get aware of it.
And can you feel the breath inside of your belly or more inside of your chest or just when it's entering your body?
Get aware of all the little sensations and you can also describe it.
This makes it a lot of times more easy to understand what is going on.
Does your breath feel soft,
Hard,
Rough,
Heavy or really light?
Nurturing,
Energizing,
There are so many words how you can describe.
What are the ones you're choosing right now?
Tune in.
No need to change,
Just raise your awareness.
Beautiful.
And with this natural breathing,
You might already feel it change now.
Just stay awake,
If there's any change in sensations,
You might feel already more calm or like a tingling,
Like a full activation just from your breath.
For the next step,
We are starting to count and I truly invite you stay at the beginning with your natural breathing and choose the number which aligns with you right now.
Go not higher than five and count the inhale and the exhale and if the exhale is already a bit longer then count with one number higher than the inhale but if it's exactly the same,
Awesome.
So whenever you inhale the next time,
Start to count,
One,
Two,
Three and the exhale,
One,
Two,
One,
Inhale,
One,
Two,
Three and exhale,
Three,
Two,
One.
Close your number,
Find your rhythm,
Keep counting.
As to counting,
You stay awake on your breath.
You find rhythm and balance which is automatically calming down your nervous system and is relaxing your mind.
For the next step,
We want to increase the exhale.
With every inhale,
There's automatically the sympaticles,
The more active part of the nervous system activated to bring your energy and with the exhale,
It's automatically always the parasymparticles activated and this is the side to relax more.
So continue with the same number you started.
If it was three,
It will be inhaling,
One,
Two,
Three,
Exhaling,
Now start from four or five,
Four,
Three,
Two,
One,
Inhaling again,
One,
Two,
Three and exhaling,
Four,
Three,
Two,
One,
Inhaling,
One,
Two,
Three and exhaling,
Four,
Three,
Two,
One.
Keep continuing in your own rhythm.
Increase the exhale,
Lengthen in a natural way.
It still feels comfortable.
If you feel it's already working perfectly and you don't need to count anymore,
Then just focus on longer exhale.
It's also beautiful to do it before you go to bed,
To fall asleep with more ease and once you know how to do it,
It will go every time you start to practice focusing on your exhale.
You will see it's such a powerful exercise,
So simple but so immensely powerful and relaxes yourself immediately.
Thank you so much for joining me today and I hope to see you in the next meditation.
Namaste.
