Resonance Breathing Meditation

Resonance Breathing is a meditation practice that is here to support you to feel centered, anchored, and present to the movement of breath that flows through you. This practice helps reset the nervous system and rebalances the heart rate, blood pressure, and brain wave function, allowing you to enter a deeper state of stillness and gently encouraging all systems to slow down.

Transcript

Welcome to your meditation practice today.

Today we bring our focus and awareness on the practice of resonance breathing.

This practice is here to support you to feel centred,

Anchored and present to the movement of breath that is within you and to attune your vibration to all that exists around you.

Resonance breathing is a practice that helps us reset the nervous system.

It rebalances the heart rate,

Blood pressure and the brainwave function.

Resonance breathing is where we bring our awareness onto the focus of a certain amount of counts of breath on the inhale and on the exhale.

Resonance breathing is a great way to enter into a deeper space of stillness,

To allow all systems to very gently be encouraged to slow down.

As we move out of what can sometimes feel like a fast paced,

Ever changing world,

Our resonance breathing is a wonderful way to bring a state of calm back into your present awareness again.

So first I encourage you to choose your favourite meditative position.

That may either be sitting in a chair with the feet uncrossed,

Soles of the feet flat into the earth,

Fully grounded,

The palms resting in your lap,

Turning upwards or down.

You may also alternatively choose a cross-legged seated position on the floor.

It may be sitting on your meditation pillow or cushion,

Allowing the knees to drop to the earth,

Hands again into the lap,

Turned up or down,

Or choosing a mudra of your choice.

You may also choose to lie down if you feel that you need deep cellular rest,

And allow the arms to rest to the side of the body,

Palms turned up towards the ceiling,

Chin very slightly in,

Back of the head,

Pressing down into the earth,

And the feet falling away from the midline.

For any lumbar spinal tenderness,

Feel free if lying down to bend your knees.

You may even like to place a bolster or a pillow underneath the knees to elevate,

If you would still like the legs extended and simply raised instead.

If sitting on a chair,

You may also want to elevate the feet slightly onto a pillow or a bolster,

And this will also take any pressure away from the lower spine.

And once you have found your seat for today,

I encourage you to very gently,

Slowly allow the eyes to close.

When we begin to move into that present state of awareness of the space behind the closed eyes,

This is referred to as the Chidakas,

That vast space that is now seen as the eyes are now closed,

And the journey inward begins.

I invite you to make a conscious decision to be aware of the sounds that may be around you,

Being aware that they're there,

Maybe even the sound of your breath,

The sound of the trees moving or traffic outside.

Invite all of it in as a part of your sensory experience.

Your awareness of it and acceptance of it means that it will less likely be a distraction because you were already invited in.

And now begin to slowly hear the sound of your breath as it travels through,

And allow the sound of your breath to just move like waves through the body.

Aim to breathe in and out through the nose if you can,

Deepening the breath with each inhale,

Releasing even more breath with every exhale.

As you receive the inhale,

Start to feel the belly rise or push forwards,

And as you exhale,

Allow the belly to move back towards the spine.

Gently hear,

Adding a momentary pause between each inhalation and each exhalation.

Bring your full attention to the movement and vibration of your breath.

As the rhythm of your breath begins to become established,

Begin to relax the muscles of the face,

Soften the jaw,

Soften the tongue into the lower palate,

And invite the whole physical body to simply immerse itself completely into a deep state of relaxation.

That invitation may mean that it takes a few minutes to get to that space.

You may find that you arrive in that place quite quickly.

Simply invite everything to soften.

If sitting on the earth,

Allow the spine to be fully extended.

Allow the gravity to rise to meet the needs of the body,

As the areas of the body that need to be released start to make themselves known.

You may even notice the quality of the tension that you are holding and why it may be there.

That tension may be a portal,

A doorway,

Into an explorative space,

Connecting into why that tension may be there and how now in this moment it can be released.

As you relax completely,

Your awareness is brought to your whole sensorial experience.

More and more of you arrives into your practice the more you breathe,

So that you feel as if not just physically here,

But all aspects of who you are are here,

And even more of those qualities arriving for practice.

Time to go inward,

Time to leave the outside world for a while,

Time to move into the silence as you allow yourself to listen and tune yourself to your experience.

The flow of breath moves now without effort.

The gentle pause,

The end of the inhalation,

The gentle pause at the end of a full exhalation,

Now finding its own rhythm,

Not needing to count,

But simply pausing.

The breath creating its own vibrational pattern as it travels,

In through the nose on the inhalation,

Takes a deep dive down the central channel of your being,

Down into the pelvic bowl,

Where you then feel that exhalation whisper back up through the spine,

Back of the throat,

And out through the nose again.

You start to awaken that aspect of self that is the witness of your awareness,

Witnessing your being here,

Observing how you are feeling,

The energy that you have brought to your meditation practice today.

What has called you here?

What do you need?

What are you willing to give?

What is asking to be seen?

Every breath an invitation to go deeper and release more,

Breathing in and breathing on out.

Wave of breath travelling effortlessly through.

Breath becoming the object of your concentration,

Flowing in,

Flowing out,

Feeling the breath move four dimensionally around your whole being,

Through front to the back,

From above to below,

From left to right.

Full spaciousness of breathing.

What is already being revealed to you as you deepen your breath?

What wisdom is asking to be found in this practice today?

Fully immersed into the stillness,

Fully present to the breath,

The existence of all that is around you and within you,

As if there is nothing that separates you from the outside world,

That all of you are moving and breathing and existing as one,

One vibration of union.

Now move into the practice of resonance breathing.

Here I invite you to begin this practice by counting your breaths,

Depending on where you are in your practice.

If you are new to meditation and breathing practice,

I invite you to count to four on the inhale as there is a gentle pause,

And then simply exhale to a count to four where you meet the pause again.

You may also wish to count to five on the inhale with a slight pause,

And exhale for a count of five with a pause again.

True resonance breathing is where we inhale for six,

Gentle slight pause at the end of the inhalation,

And then exhale for six again,

Where we are greeted again with a gentle pause.

The pause doesn't need to be counted,

It just feels like the crest of a wave before we drop into the next cycle of breath.

I'm going to count you through for six,

But again if you feel four or five is most in alignment with what you need today and that you are new to the practice,

Feel free to remain with the count that feels right for you today.

As we prepare now to fully and completely exhale,

Releasing through the lungs,

As you now inhale two,

Three,

Four,

Five,

Six,

Crest of that wave as you exhale two,

Three,

Four,

Five,

Six,

Slight pause as you prepare to inhale two,

Three,

Four,

Five,

Six,

Slight pause as you exhale two,

Three,

Four,

Five,

Six,

Slight pause,

Inhale again two,

Three,

Four,

Five,

Six,

Slight pause,

Exhale two,

Three,

Four,

Five,

Six,

Pause,

Inhale two,

Three,

Four,

Five,

Six,

Slight pause,

Exhale two,

Three,

Four,

Five,

Six,

Pause,

Inhale two,

Three,

Four,

Five,

Six,

Pause,

Exhale 2,

3,

4,

5,

6,

Slight pause,

Inhale 2,

3,

4,

5,

6,

Pause,

Exhale 2,

3,

4,

5,

6,

Slight pause,

Inhale 2,

3,

4,

5,

6,

Slight pause,

Exhale 2,

3,

4,

5,

6,

Slight pause,

Inhale 2,

3,

4,

5,

6,

Slight pause,

Pause,

Inhale,

2,

3,

4,

5,

6,

Slight pause,

Inhale,

2,

3,

4,

5,

6,

Slight pause,

Exhale,

2,

3,

4,

5,

6,

Slight pause,

Inhale,

2,

3,

4,

5,

6,

Slight pause,

Exhale,

2,

3,

4,

5,

6,

Slight pause,

Inhale,

2,

3,

4,

5,

6,

Slight pause,

Exhale,

2,

3,

4,

5,

6,

Slight pause,

Inhale,

As you follow now in your own rhythm,

Inhaling gently to a count of 6,

Slight pause as you exhale for 6 again,

Noticing that when you're ready the rhythm of your breath will feel like a metronome moving through the spine,

The need to count will simply fall away,

Your mind stays focused on that movement of breath as the two parts of our autonomic nervous system start to come into balance again,

Shifting the brain from the gamma through the beta to the alpha brainwave state,

That brainwave state recalibrates every organ,

Every biochemical,

Every system in the body,

Breathing in and breathing out,

Counting,

Honouring,

Witnessing,

Feeling into the practice,

At any time you feel the mind begins to wander or you feel that you may have lost count,

You simply come back into the practice again until you feel the rhythm pick up with its own momentum,

And then you can drop the counting again,

Always returning to the practice,

Always coming back,

Returning,

Follow the rhythm and movement of your breath for a few minutes.

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Begin now to release from the counting if not already,

Release from that movement of breathing as you find now your own organic rhythm with breath,

As the breath moves in and the breath moves out,

Remembering the four dimensional shapes within which you want to experience the breath,

Moving now into stillness and silence,

Allowing the mind to follow that breath on the inhale all the way downwards to the pelvic bowl,

And exhaling as that breath rises all the way on up through to the crown of the head,

Dropping more into deep stillness and awakening the profound stillness that is already within you,

Waiting to be found,

Waiting to be awakened,

Breathing in,

Breathing out,

As you fully invite yourself to experience your experience exactly as it is,

Dropping into the fluctuating waves of stillness and silence.

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You now to feel that permeation of stillness move through every molecule of your being,

Consciously allow this feeling of peace to remain with you,

Let it be a reminder for you today to dwell in this space of connection and stillness,

Allow the stillness to guide you through your days so that you have the moments of pause in which to reflect and respond to your external world,

Rather than being reactionary.

Feel the subtle changes throughout your whole body,

Almost feeling at the end of the practice what body.

Begin to feel your awareness of your surroundings even more,

Begin to deepen your breath,

As the breath deepens and aliveness begins to move through you,

Awakening into the vibration of energy that manifests as you,

You deepen the breath even more,

Notice how the fingers and toes begin to move,

Listen to the body and move as your body is asking you to move,

Maybe extending the arms,

Maybe stretching in your own way,

Still maintaining that deep stillness that is present,

Deepening the breath more,

If you're lying down or sitting on a chair extend your legs and arms really fully,

If you're lying down,

You start to feel the whole body stretch,

Roll to your favoured side,

If lying down,

Left side is therapeutic for low blood pressure,

Right is for high,

Or whichever side you are called to move towards most today,

If sitting on the earth or on your meditation pillow,

Just extend the spine,

Maybe gently moving side to side,

Again listen to how the body wishes to slowly come back,

If lying down I encourage you now to use your free hand placed in front of the heart onto the earth,

To use that arm to push away from the earth as you rise up into a comfortable seated position facing forwards,

The spine is now straight,

Bring your palms in prayer position at the heart centre,

Bow to the heart,

Bow to the wisdom and intelligence that is here,

And the practice that allows you to hear the whispers of the heart,

Bow in acknowledgement to yourself and the presence of yourself as you breathe in and as you breathe on out,

As the palms are now together,

Rub them gently to bring heat back into the body,

As you feel the heat,

I invite you now to take a prana bath by rubbing the hands across the legs,

The knees,

The hip joints,

The belly,

The chest,

The heart,

The shoulders,

The spine,

Down to the feet,

To the back of the head,

Top of the head,

Sides of the head,

To the face,

And now just moving your hands in places that need the prana most,

As you take this prana bath and absorb the energy all the way in,

Maybe even starting to feel heat into the palms of your hands,

Taking a few moments as you relish in that wonderful experience of absorbing energy throughout your whole physical body,

When you are ready,

Draw the palms back in prayer position at the heart centre again,

Glokasamastasukhinubhantu,

The peace chant,

Translated as,

May you all beings everywhere be happy and free,

May the journey of your own life positively contribute to that very same freedom and happiness for all,

And may the life force that moves through you,

Uniquely manifesting in this life as you,

Remain ever open,

Ever anchored,

Ever centred,

Ever resilient and ever strong,

Thank you for sharing your energy in resonance breathing today,

Until next time,

AUM

Reviews

Beautiful done, very helpful…🙏🏼

Love the reference of waves in my breathing. Thanks you for a lovely session.

That was amazing!! One of the best breath focused practices on IT. Very very soothing. Great lead in to get prepared. Lots of quiet pauses and wonderful breath work. Even coming out of the practice was gentle. Many thanks! ☮️💖🙏🖖🪷