Hi everybody,
It's Pamela.
And today we are going to do a practice and the practice is called squeeze breaths.
Some of you might remember these in one of our classes.
So let's go ahead and get started.
First I'd like you to stretch into your bubbles.
And that means put your arms up overhead and stretch and stretch and find your bubble.
Next,
I'd like you to lay down and once you have settled into a really comfortable position,
Begin by picturing yourself in your peaceful place,
Feeling relaxed,
Awake,
And caring for the world around you.
What is it like to see yourself relaxed,
Awake,
And caring?
Come back into that feeling in your body right now.
Notice how your body feels lying against the floor.
You have nowhere to go,
Nothing to do,
Just feeling relaxed,
Awake,
And caring for the world around you.
Take a few deep breaths and just let yourself relax.
Take a deep breath in and let it out.
Just relax.
Next,
Come back to feeling the body right now.
Notice how the body feels lying against the floor.
Now I'd like you to contract different parts of your body starting at the head and to the feet.
This is called progressive relaxation.
So begin to tighten different parts of your body starting at your head and take some time to squeeze and let things go.
Just squeeze it tight and let it go.
Let's practice three squeezed breaths together,
Shall we?
Here we go.
As we breathe in,
Tighten every muscle fiber in your whole body and hold.
And then breathe out and completely relax.
And let's do that again.
As we breathe in,
Tighten every muscle fiber in your whole body and hold.
And then breathe out and completely relax.
Okay,
One more time.
As we breathe in,
Tighten every muscle fiber in your whole body and hold.
And then breathe out and completely relax.
Now just lay here for about a minute and just relax.
Just feel what relaxing is for you and know that you can always come back to squeezed breaths whenever you want.
Just relax.
There's nowhere to go and nothing to do.
Okay everyone,
Thank you.
And by the way,
I have a question for you.
Could you feel the difference between being relaxed and tight?
When might it be useful to relax?
That is my question.
What I'd like to leave you with today is when might it feel useful to relax in your life?
Okay,
Thank you so much.
And remember today we practiced squeezed breaths,
Teaching you to tighten and then learning how to relax.
Have a wonderful day.
Bye bye.
