Hello and welcome to the HRV meditation.
This is a breathwork meditation.
So welcome back,
Sit back,
Relax,
Find yourself in a comfortable position.
Preferably you want your neck unsupported and you want to be sitting very comfortably.
So go ahead,
Make sure you wiggle,
Scratch all those things that need to be scratched.
Make sure that everything is sitting comfortably.
Start breathing and I'm gonna run you through a couple of ways that you can get the most out of this meditation.
So while you're getting comfortable,
I want you to close your mouth.
Gently touch the teeth a little bit.
There should be no tension in your teeth and you're gonna be breathing in through your nose and exhaling through your nose.
The breathing rhythm that we want is actually something that will change your heart rate very quickly.
It's called the resonance breathing technique and it's designed to help you deal with stress,
Lower blood pressure and overall lower stress.
We're gonna be breathing in and breathing out at a different time for a count of five seconds to breathe in and six seconds to breathe out.
And we'll be doing approximately ten rounds of this which will take us ten minutes.
Nice calm,
Long,
Quiet breaths.
That's what we're looking for and I'm gonna help you to go through this.
Another point that you might want to do is arch your back just a little and put your hands on top of your belly,
Just underneath your sternum.
That is where we're trying to breathe into.
Please remember none of this is forceful.
So very quickly let's just try and focus on our attention on the muscles in the face.
Tell it to relax.
Now let's move our attention to the neck muscles and the shoulder muscles and tell those muscles to relax as well.
Now let's focus on our hands.
Very often we use our hands a lot and we don't actually have the chance to relax the hands.
So I want you to now focus on the muscles in your hands and tell it to relax.
And finally let's do the muscles in your feet.
Focus on them,
Find any tension in the muscles in your feet and just tell them to relax.
Let's begin.
Follow along and I will tell you everything that you need to do.
Number one thing is that you keep breathing along with the rhythm.
Inhale two three four five exhale two three four five six three four five one three three four five six one two three four five one two three four five six inhale two four five exhale two three four five six one two three four five one two three four five six inhale two three four five and out two three six inhale two three four five one exhale two three five six one three four five one three two three four five six one two three four five one and out two three four five six inhale two three four five exhale two three four five six breathe in two three four five one two three four five six in one two three four five and out two three four five six inhale two three four five one exhale two three four five six one breathe in two three four five one two three four five six in two three four five one and out three four five six inhale two three four five exhale two three four five six breathe in two three four five breathe out two three four five six in one two three four five and out two three four five six inhale two three four five one exhale two three four five six breathe in two three four five one breathe out two three four five six in two three four five one and out three four five six inhale two three four five exhale two three four five six breathe in two three four five one two three four five six in one two three four five and out two three four five six inhale two three four five one exhale two three four five six one breathe in two three four five one three out two three four five six one two three four five one and out three four five six inhale two three four five exhale two three four five six breathe in two three four five one two three four five six in one two three four five and out two three four five six inhale two three four five one exhale two three four five six one breathe in two three four five one three two three four five six in two three four five six one two three four five one and out three four five six inhale two three four five exhale two three four five six one breathe in two three four five one two three four five six in one two three four five and out two three four five six inhale two three four five one exhale two three four five six one breathe in two three four five one three two three four five six one two three four five one and out three four five six inhale two three four five exhale two three four five six breathe in two three four five one three four five six in one two three four five and out two three four five six inhale two three four five one exhale two three four five six one breathe in two three four five one three three four five six in two three four five one and out three four five six inhale two three four five exhale two three four five six breathe in two three four five breathe out two three four five six in one two three four five and out two three four five six inhale two three four five one exhale two three four five six one breathe in two three four five one breathe out two three four five six one two three four five one and out three four five six inhale two three four five exhale two three four five six one breathe in two three four five breathe out two three four five six in one two three four five and out two three four five six inhale two three four five one exhale two three four five six one breathe in two three four five one breathe out two three four five six in two three four five one and out three four five six inhale one two three four five exhale two three four five six breathe in two three four five one two three four five six in one two three four five and out two three four five six now you should be feeling nice and relaxed everything will keep going stay here for as long as you like enjoy see you in the next one you
