Welcome,
This is Currie and I'm going to guide you through a number of steps that will help you to calm down and ground yourself.
Research has shown that if you bring your breathing down to almost 6 cycles per minute,
You will enter into a therapeutic zone.
For this practice,
You are going to extend your inhale on a count of 5 and exhale on a count of 5.
I invite you to find your most comfortable position,
Either sitting or lying down.
First,
Bring your awareness to your breath and let the breathing happen naturally,
Without controlling anything.
Notice the inflow and the outflow of your breath.
On your next exhale,
Completely empty out your lungs.
You will notice when you exhale,
Your belly is coming towards your spine.
Good job.
Now inhale from your nose on 1,
2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
You might feel that you are breathing too hard or your breathing is not smooth.
That's okay.
Slowly adjust your breath and smooth it out while following the same pattern.
Inhaling on 1,
2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Keep on repeating this cycle for 3 minutes.
Don't worry,
You keep on breathing and I will remind you when we complete 3 minutes.
And make sure that you are breathing in deeply from your diaphragm.
Good job.
In case your mind is wandering and your awareness is shifting from one shining object to another,
Know that it is natural.
This is what the human mind does and you are not alone.
So simply become aware that your mind is wandering and make a mental note,
Thinking,
Worrying,
Memories from the past or scenarios of the future.
And then gently bring your attention to your breath and continue breathing in and out on a count of five.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
Now,
We are going to add an extra element in this breathing cycle.
So exhale completely and inhale on 1,
2,
3,
4,
5.
Hold your breath at the top.
3,
4,
5.
And exhale.
2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Hold your breath.
2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Hold your breath 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Hold your breath 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Hold your breath 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Now we are going to repeat the therapeutic zone without holding your breath.
So inhale on 1,
2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Now we are going to repeat 10 more rounds of this.
Don't worry,
I will remind you when we are done.
Inhale on 1,
2,
3,
4.
When you're ready,
Simply return back to your natural breathing cycle.
And take this time to express gratitude for prioritizing your health and well-being.
You have done a great job today.
I encourage you to try this breath work every day to find more balance in your mind,
Body and in your life.
This is Guruji,
Always sending you love.
