Hello,
This is Deb from Heart-Centered You.
Welcome to one of my favorite breathwork exercises in which you will learn how to elicit the relaxation response in the brain in a very simple way so that you can have your own back when you feel triggered,
Overwhelmed,
Or simply in need of a little TLC.
So wherever you are,
Let's get started.
Find yourself a comfortable seat or maybe lie down in a comfortable position,
Closing your eyes.
And I want you to just breathe.
Breathe in whatever way comes natural to you.
There is no right.
There is no wrong.
All that is needed is to take notice of that breath.
Are you breathing in through your nose?
Are you breathing in through your mouth?
Do you feel any tightness in your body?
And if so,
Where?
Without changing anything,
Start to take notice of the pace of your breath.
Is there a shortness of breath?
Do you feel it all rushed or impatient?
And now,
Go back to where you feel it.
Does it pass through your nostrils,
Your throat,
Your chest,
Or your abdomen?
And as you feel that breath,
Wherever it resides,
Imagine now a white light.
That light is coming in through your nose.
It's a warming light coating your body with a healing energy.
A sense of calm grounding you,
Protecting you.
See it extending into your limbs,
Into your belly,
Filling your heart.
And now,
The more comfortable you feel,
The more aware you become.
And you can start counting that breath.
And so we begin counting together to a count of four through your nose,
And then we'll breathe out together for a count of four through your mouth.
Together now,
Breathe in,
Four,
Three,
Two,
One.
Breathe out,
Four,
Three,
Two,
One.
Again,
In through your nose,
Four,
Three,
Two,
One.
Out through the mouth,
Four,
Three,
Two,
One.
And continue that pace on your own and visualize that healing energy.
See it making its way through your body,
Slowing your heartbeat,
Softening the thorns in your mind,
And soothing away any fears or frustrations.
And keep breathing.
And as you continue,
Start to increase the length of your exhale,
Bringing about that relaxation response in the brain,
Holding space for your heart and your mind as they fall into greater balance.
Each breath brings in that healing light with fresh,
Limitless energy.
Together we breathe in for four,
Three,
Two,
One.
And out for six,
Five,
Four,
Three,
Two,
One.
Again,
In through the nose,
Four,
Three,
Two,
One.
And out for six,
Five,
Four,
Three,
Two,
One.
Again,
In for four,
Three,
Two,
One.
And out for six,
Five,
Four,
Three,
Two,
One.
And you can continue this for as long as you'd like,
Trusting in that breath.
It is the life force that supports your body,
Mind,
And soul.
It is the window into your own wisdom,
Your own confidence.
When you notice your breath,
You have your creativity back.
When you notice your breath,
You bring a patience and surrender into your world.
When you notice your breath,
You know that the challenges ahead of you will never be as great as the power within and behind you.
With this life force,
With this breath,
You can be the truest version of yourself for yourself.
And the people in the situations that depend on you.
So,
Trust this awareness of breath.
Use it today.
And enjoy the blessings that the rest of your day has to offer you.
Take comfort knowing you are now that much stronger,
Wiser,
And supported.
Namaste.
