Welcome in this relaxing and peaceful space.
Today I'm going to guide you through a gentle breathing practice that is really amazing to soothe your nervous system,
To help you feel more grounded,
Connected with the space of your inner peace and release any anxiety and stress that you might be experiencing.
This breathing practice is best done sitting down with your back straight and your spine aligned,
However if you prefer you can also do it lying down.
Just make sure that your shoulders are relaxed,
Your eyes are closed and you are comfortable wherever you are here and now.
And as you close your eyes just start connecting with your breath.
First without changing your breath simply notice the natural flow of your inhales and exhales.
Notice if maybe your inhales are longer or shorter.
Is there a balance in your breath?
Or maybe you can feel some imbalances?
And simply with your awareness bringing more peace and relaxation through every breath in and letting go of inner heaviness with every breath out.
Let's do three deep breaths like this.
Inhale peace and fresh energy,
Exhale totally relaxing.
Inhale love and nourishment and exhale any inner tension.
Inhale healing and exhale any heaviness and negativity.
Inviting peace and balance into your energy.
We're going to practice our 4-7-8 breath so we'll be inhaling through the nose for the count of 4.
Then we hold the breath with the lungs full for the count of 7.
Really important when you hold the breath try not to tense your body.
Don't tense your shoulders,
Don't tense your head,
Your facial muscles.
And then we're gonna exhale for the count of 8.
You can exhale through the mouth or the nose.
Whatever feels more comfortable for you right now.
Ready?
Exhale all the air out and inhale for 1,
2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Nice and slow.
Inhale 2,
3,
4 and hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale slowly and hold with your lungs full.
Remember don't tense your body.
Notice the space within.
Inhale 2,
3,
4 and hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4 and hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
And again inhale 2,
3,
4 and hold with your lungs full.
Open up,
Connecting to your inner light.
Exhale 2,
3,
4,
5,
6,
7,
8.
Few more rounds,
Let's go.
Inhale 2,
3,
4 and hold 2,
3,
4,
5,
6,
7,
8.
And exhale 2,
3,
4,
5,
6,
7,
8.
Few more rounds,
Inhale 2,
3,
4 and hold 2,
3,
4,
5,
6,
7,
8.
And exhale slowly letting go,
Releasing all inner tension.
Inhale 2,
3,
4 and hold with your lungs full,
Your shoulders relaxed,
Your heart open.
Exhale 2,
3,
4,
5,
6,
7,
8.
Let's go one more time.
Inhale 2,
3,
4 and hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Beautiful.
Now take a longer inhale,
Open up through your belly,
Your ribs and chest.
And a long exhale out through your mouth,
Totally release.
Let's do like this two more times.
Inhale fully and slowly,
Exhale releasing.
Feel the soothing sensation in your body one last time like this.
Beautiful.
Totally open and relax.
Slowly come back to your natural breath.
Before opening your eyes just observe your body from within.
Observe your energy.
Did anything change?
Can you feel any subtle changes in your mind,
In your body?
Just be aware of it.
And come back to this breath whenever you need a little break,
A little reset.
This is a very soothing breath for the nervous system.
And it's so important to keep nourishing and taking care of your nervous system and of yourself,
Having the space to breathe,
Having the space to send yourself some love and peace and to remind yourself that everything is going to be ok as long as you're guided by love,
As long as you're guided by peace.
Thank you so much for joining me today.
Namaste.
