Hi everyone,
Welcome to this breath-based meditation.
Today's technique,
We will try to quiet the mind,
Bring the heart rate back down,
Lower our blood pressure,
And drop into a deeper sense of self-appreciation.
The technique will be breathing through the nostrils at all times.
It will be a slow motion inhale,
Breathing diaphragmatically through the nostrils,
Getting the air into the abdomen first,
Letting the belly swell away from the front of the spinal column,
And then slowly letting the breath rise up to the collarbone area,
And then exhaling as slowly as we can through the nose.
Try to keep the features of your face extremely soft.
Try to hold the spine straight during the process of exhale.
It will happen naturally for you during the inhale organically,
So you won't have to worry about it.
So let's begin to get quiet.
Allow your eyes to close.
Adjust your body so that it's as painless as possible in whatever position you're in.
Psychologically,
Become aware of the physiological breath,
And begin to soften around your breath.
Now gently invite the body to inhale slower than it normally does,
And try to explore the details that the mind is picking up through the slower process of inhalation.
And now shift your mental awareness on slowing and lengthening your exhale to completion.
Get back in the mind,
And notice what it feels like without judgment to exhale longer than you normally do.
Switching your mental awareness back to inhale,
Slow it down and look for a complete inhale,
Extending the lungs fully,
And you might have the sensations of being both relaxed and energized.
And then shifting your awareness back to exhale,
Slow it down and lengthen it,
Please.
And continually try to rein in the mind so that you're only focusing on the flow of energy in and the flow of energy out,
While at the same time noticing body sensations that are occurring without judging them,
Without labeling them,
Without comparing them.
Last 30 seconds,
Slowing down the breath,
Slowing down the mind,
Taking pressure off the doer,
And reflecting to the human being,
Where everything is okay.
When you feel ready to come out of the meditation,
Shift your awareness to slowly lifting the upper eyelid up,
And notice the qualities of your sensory perception from simply a few minutes of slowing down inhale,
Watching the flow of energy in,
And slowing down the exhale and the flow of the internal energy flowing back out into the external world.
Practice this as many times as you can daily,
And notice if the quality of the mind-body connection doesn't improve overnight.
Let me know how it goes for you.
We appreciate you,
And as always,
Go be great.
