Welcome.
This practice is on heart breathing.
And.
There's so many benefits.
To heart breathing,
Lowering stress,
Bringing calm.
Regulating your heart rate.
By stimulating the parasympathetic nervous system.
And increasing synchronization between reading and your heart rate.
Which increases composure and energy.
So let's begin.
You can be sitting and then.
A bright position.
Comfortable and at ease.
Or standing.
Or even lying down.
And then.
Focusing on your heart center and the area around your heart.
Breathe deep and slow.
Imagining your breath flowing in and out of your heart.
Breathing deep and slow,
Imagining the breath.
Blowing in and out of your heart.
Bring your hand here as a nice way to connect in with your body and this breath.
As you breathe,
You might feel your chest rise to meet your hand.
You can breathe naturally.
Breathing in and out of your heart,
Or you could choose to inhale to a count of five.
And exhale to a count of five,
Still with the focus being on that breath at the heart center.
So I will count this out.
And you can breathe with me.
Accounting.
So breathing in for a count of one.
To 3 Over.
And exhaling.
One.
To Three.
Alarm.
Inhaling.
Bye.
To Three.
Born.
And exhaling.
One.
Two.
Three.
Or So continue on your own.
Either breathing deep and slow.
Breathing naturally.
Or while silently counting to five on the inhale.
And five on the exhale.
And while you're heart breathing,
You can also choose to recall positive.
Peaceful.
Are grateful feelings.
A few more cycles of breath.
Staying with your breath and heart space,
We're going to now expand this practice in all directions.
So.
Spreading a heart full of love in all directions.
To one direction.
You can imagine inhaling.
And on the exhale,
Your breath expanding in one direction.
And then again on the next inhale.
And exhale,
Expanding in a second direction.
And again,
Inhaling.
And on the exhale,
Expanding in a third direction.
And then again,
Inhaling.
And expanding.
Again,
From your heart center to a fourth direction.
Then on the next inhale,
And exhale expanding above and below.
Above and below your body.
And again on your next inhale.
And exhale expanding that heart centered energy and breath across and everywhere.
All around.
You can imagine this going to the whole world.
Abundance.
And soon.
Limitless.
And free of ill will.
You can continue connecting in with your heart center.
And on the exhales,
Letting that breath expand.
As expansive as you would like.
And when we end the practice,
There's no need to disconnect.
From that expansive state.
This is your heart center and your energy.
That you bring with you wherever you go.
Thank you for.
Practicing.
And We'll see you back here.
For more.
All kinds of great practices on Insight Timer.
