Hello,
Welcome to a meditation where we will experiment with sighing.
Sighing for release,
Relaxation and recalibration.
Just find a place where you can feel really comfortable,
Get as comfortable as possible.
And we'll go through different types of sighing and I will sigh and then I'll give some space in between the sighs for you to explore your own way of sighing and so that my sighing won't be too distracting.
So first we're going to notice how the state of our being right now before we sigh and then we'll come back afterward and notice any shifts that have happened from the sighing practice.
Do a quick body scan,
Maybe you have some tension in some places,
Maybe you feel pretty relaxed,
Maybe you're anxious,
Maybe there's mind spin.
Take a few moments to gather some information about where you're at in your system right now.
We'll start by doing some breathing in through the nose and then allowing the breath to cascade out of the nose.
So we'll have a closed mouth at first.
So it's kind of like a closed sigh if you will.
You're allowing the breath to come out like a sigh.
So do that a few times.
In through the nose and just let it all out through the nose.
And now we'll move on to in through the nose and out through the mouth.
So bring the breath in through the nose and then let it fall out of the mouth.
Now we'll try some sighing that's more audible.
A slightly audible sigh.
So again we're going to have the mouth closed,
Breathing in and out through the nose.
Play with that for a few breaths.
Notice how the sound might change,
Be more resonant or less with each sigh.
Tracking the shifts in the breath and the tone.
Maybe also tracking where you're breathing into.
Are you breathing into your belly?
Are you breathing into your chest?
Are the breaths getting deeper or more shallow?
And how does that affect the sound of the sigh?
At the top of the breath,
Breathe in a little bit more and a little bit more and a little bit more.
So you're really full and then sigh it out.
Do that a few times.
Experiment any way that you want to with breathing in and out through the nose with the mouth closed.
And next we're going to go with in through the nose and out through the mouth.
Maybe you can force your breath out more so that the tone is louder or softer and see how that resonates in the body.
And once you're done experimenting with that last more audible sigh,
Now we'll come back to the state of being and see how it compares to how we started.
Maybe there's a little more space,
Maybe there's more relaxation,
Maybe not.
It's more just to see if it shifted for you in a way that makes you feel better than when you started.
There is no right or wrong.
It's really just tracking how your body responds to sighing.
And coming back to the present moment,
You can stay here and continue relaxing or wiggle and come back to your body and carry on with your day.
Thank you for joining me in this sighing exploration meditation.
Be mighty.
