Hello darling,
Welcome in this meditation.
Today we will be focusing mostly on the breath,
So I'm going to share with you a very easy and soothing breathing technique that is really amazing for the nervous system to help you come back to peace and balance.
Whenever you feel really stressed and anxious,
This breathing will help you find peace and connect back to the space of awareness.
So just make yourself comfortable in a seated position.
Remember to keep your back straight but not tense.
Keep your shoulders relaxed and your heart open.
Let's just start by taking a few deep and cleansing breaths,
Breathing in through the nose,
And breathing out through the mouth,
Just releasing it all.
Inhaling fully,
Open through your belly,
Through your ribs and chest,
And exhale fully.
Two more times like this,
In your own pace.
When you inhale,
Fill yourself up with the fresh energy,
And when you exhale,
Release any heaviness or tension.
Remember that the breath can be always your first tool from the inner resource management.
You always have your breath and you can always use it to help you feel better and to regulate your inner state.
So now we're going to move to a few rounds of Brahmari Pranayama or a B-breath.
The B-breath is a very soothing practice for the nervous system.
So we'll be just inhaling through the nose to fill your lungs up,
And on the exhale,
The mouth is closed and we just make a sound of with the mouth closed.
So we're just going to practice a more easy and basic version of this breathing.
Sometimes we can also cover the ears with the thumbs and the eyes with the ring and middle finger if you really want to withdraw your senses and feel the vibrations even stronger.
But for now you can just try a few rounds of inhaling through the nose and exhaling,
Making an inner sound of till your lungs are empty.
Let's try a few rounds together and really don't worry how it sounds.
Focus mostly on how it feels in your body.
So exhale all the air out through your nose.
Now inhale fully through your nose,
Fill yourself up with the fresh oxygen.
Keep your mouth closed,
And exhale.
And again,
Inhale deeply,
And exhaling.
Totally relax as you exhale.
Inhale again,
Fill yourself up,
And open your heart.
Exhale.
Let's do five more rounds.
Inhale deeply,
And exhaling.
Remember to keep your shoulders and your jaw relaxed.
Three more rounds just like this.
Inhale deeply,
Exhale fully.
And one more time.
Inhale to open up,
And exhale to totally release.
Lovely.
And slowly come back to your natural breaths.
Take a deeper breath in,
And a full breath out.
And just stay here with your eyes closed for just a few more seconds.
Notice how you're feeling now.
Observe your body from within.
Feel the vibrations of this breath.
Feel the vibrations of your own healing and soothing voice.
Be aware of any changes in your energy.
Any changes in your body,
In your mind after this practice.
And remember that you can always come back to this breath.
Even three or five rounds of this breath will already help you ground yourself and feel more peaceful and balanced from within.
Thank you so much for joining me for this practice and I'm wishing you a beautiful rest of your day.
Namaste.
