Welcome,
This is Kuri and I'm your guide for the next few minutes.
This audio is designed to help you activate your parasympathetic nervous system that is responsible for the rest and repair functions.
Begin by setting this intention that at the end of this audio,
You will feel more grounded,
Calm and present in your body.
Now I invite you to find your most comfortable position while keeping your back upright but not uptight.
Please find your awareness and bring it towards your breathing,
Noticing the quality of your breath.
Keeping your awareness on your breath without making any changes,
Just noticing the natural flow of air coming in and going out from your body.
As your awareness is on your breath,
We are going to practice square breathing,
Also called as box breathing.
In this exercise,
You're going to breathe in from your nose on a count of 4,
Hold your breath on a count of 4,
Exhale on a count of 4,
Then hold your breath again on a count of 4.
If you'll visualize,
You're making a square.
We'll increase the time by 1 after every 9 breathing cycles.
Make sure you're breathing in and out from your diaphragm or in plain English,
Your belly.
Now I want you to exhale all the air from your mouth before we start this practice.
If you're ready,
Inhale on 1,
2,
3,
4,
Hold your breath,
2,
3,
4,
Exhale 2,
3,
4,
Hold your breath,
2,
3,
4,
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
Hold 2,
3,
4,
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
Hold 2,
3,
4,
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
Hold 2,
3,
4,
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
Hold 2,
3,
4,
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
Hold 2,
3,
4,
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
Hold 2,
3,
4,
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
Hold 2,
3,
4,
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
Hold 2,
3,
4.
Now let the air flow in and out without making any changes or controlling your breath.
You will notice that your mind is drifting away.
Instead of stopping thoughts and trying too hard,
Simply become aware that your mind is wandering and make a mental note such as thinking,
Planning or revisiting your past.
And whenever possible bring your awareness back on your breathing.
Let's do the next round.
Now we are going to increase the count to 5.
The trick is not to inhale and exhale quickly,
Otherwise you might find yourself running out of breath.
So aim to inhale and exhale slowly and deeply.
So if you are ready,
Inhale on 1,
2,
3,
4,
5,
Hold your breath,
2,
3,
4,
5,
Exhale 2,
3,
4,
5,
Hold your breath,
2,
3,
4,
5,
Inhale 2,
3,
4,
5,
Hold 2,
3,
4,
5,
Exhale 2,
3,
4,
5,
Hold 2,
3,
4,
5,
Inhale 4,
5,
Hold 4,
5,
Exhale 4,
5,
Hold 4,
5,
Exhale 4,
5,
Hold 4,
5,
Inhale 4,
5,
Hold 4,
5,
Exhale 4,
5,
Hold 4,
5,
Inhale 4,
5,
Hold 4,
5,
Exhale 4,
5,
Hold 4,
5,
Inhale 4,
5,
Hold 4,
5,
Inhale 4,
5,
Hold 4,
5,
Exhale 4,
5,
Hold 4,
5,
Exhale 4,
5,
Hold 4,
5,
Inhale 4,
5,
Hold 4,
5,
Exhale 4,
5,
Hold 4,
5,
Exhale 4,
5,
Hold 4,
5,
Inhale 4,
5,
Hold 4,
5,
Exhale 4,
5,
Hold 4,
5,
Exhale 4,
5,
Hold 4,
5,
Inhale 4,
5,
Hold 4,
5,
Exhale 4,
5,
Hold 4,
5,
Exhale 4,
5,
Hold 4,
5 Now let the air come in and out without making any changes or controlling your breath.
You are doing an amazing job so let's keep on going.
This time we are going to increase the count to 6.
So if you are ready,
Inhale on 1,
2,
3,
4,
5,
6,
Hold your breath,
2,
3,
4,
5,
6,
Exhale 2,
3,
4,
5,
6,
Hold your breath,
2,
3,
4,
5,
6,
Inhale 2,
3,
4,
5,
6,
Hold 2,
3,
4,
5,
6,
Exhale 2,
3,
4,
5,
6,
Hold 2,
3,
4,
5,
6,
Inhale 5,
6,
Hold 5,
6,
Exhale 5,
6,
Hold 5,
6,
Inhale 5,
6,
Hold 5,
6,
Hold 5,
6,
Inhale 5,
6,
Hold 5,
6,
Exhale 5,
6,
Hold 5,
6,
Inhale 5,
6,
Hold 5,
6,
Exhale 5,
6,
Hold 5,
6,
Inhale 5,
6,
Hold 5,
6,
Exhale 5,
6,
Hold 5,
6,
Inhale 5,
6,
Hold 5,
6,
Exhale 5,
6,
Hold 5,
6,
Inhale 5,
6,
Hold 5,
6,
Exhale 5,
6,
Hold 5,
6,
Letting go of this breathing cycle and let the air flow in and out without making any changes or controlling your breath.
Now we are going to increase the count to 7.
So if you are ready,
Inhale on 1,
2,
3,
4,
5,
6,
7,
Hold your breath,
2,
3,
4,
5,
6,
7,
Exhale,
2,
3,
4,
5,
6,
7,
Hold your breath,
2,
3,
4,
5,
6,
7,
Inhale,
2,
3,
4,
5,
6,
7,
Hold,
2,
3,
4,
5,
6,
7,
Exhale,
2,
3,
4,
5,
6,
7,
Hold,
2,
3,
4,
5,
6,
7,
Inhale,
6,
7,
Hold,
6,
7,
Exhale,
6,
7,
Hold,
6,
7,
Inhale,
6,
7,
Hold,
6,
7,
Exhale,
6,
7,
Hold,
6,
7,
Inhale,
6,
7,
Hold,
6,
7,
Exhale,
6,
7,
Hold,
6,
7,
Inhale,
6,
7,
Hold,
6,
7,
Exhale,
6,
7,
Hold,
6,
7,
Inhale,
6,
7,
Hold,
6,
7,
Exhale,
6,
7,
Hold,
6,
7,
Inhale,
6,
7,
Hold,
6,
7,
Exhale,
6,
7,
Hold,
6,
7,
Inhale,
6,
7,
Hold,
6,
7,
Exhale,
6,
7,
Hold,
6,
7.
Now letting off this breathing cycle and let the air come in and out without making any changes or controlling your breath.
Last round,
We are almost there and you've been doing a great job.
So if you're ready,
Inhale on 1,
2,
3,
4,
5,
6,
7,
8,
Hold your breath,
2,
3,
4,
5,
6,
7,
8,
Exhale,
2,
3,
4,
5,
6,
7,
8,
Hold your breath,
2,
3,
4,
5,
6,
7,
8,
Inhale,
2,
3,
4,
5,
6,
7,
8,
Hold,
2,
3,
4,
5,
6,
7,
8,
Exhale,
2,
3,
4,
5,
6,
7,
8,
Hold,
2,
3,
4,
5,
6,
7,
8,
Inhale,
6,
7,
8,
Hold,
6,
7,
8,
Exhale,
6,
7,
8,
Hold,
6,
7,
8,
Inhale,
6,
7,
8,
Hold,
6,
7,
8,
Exhale,
6,
7,
8,
Hold,
6,
7,
8,
Inhale,
6,
7,
8,
Hold,
6,
7,
8,
Exhale,
6,
7,
8,
Hold,
6,
7,
8,
Inhale,
6,
7,
8,
Hold,
6,
7,
8,
Exhale,
6,
7,
8,
Hold,
6,
7,
8,
Inhale,
6,
7,
8,
Hold,
6,
7,
8,
Exhale,
6,
7,
8,
Hold,
6,
7,
8,
Inhale,
6,
7,
8,
Hold,
6,
7,
8,
Exhale,
6,
7,
8,
Hold,
6,
7,
8,
Inhale,
6,
7,
8,
Hold,
6,
7,
8,
Exhale,
6,
7,
8,
Hold,
6,
7,
8.
Now let go of this breathing pattern and breathe naturally.
Sit with your breath for a few moments before we close this practice for today.
Carry this calm state of mind throughout your day and night and let's meet again tomorrow.
And if you found this practice a little bit challenging,
Try the short version first.
And if you enjoyed your practice,
You can share your experience by leaving a review.
This is Gurry,
Sending you peace and love.
