In this session,
We'll go through a brief and gentle introductory breathwork session together.
Before we start,
I will mention,
These breathing practices can facilitate healing in the mind body.
As a result,
The practices can arouse suppressed emotion,
Thoughts,
Stress,
And even past traumas.
So go slow,
Be gentle with yourself,
And if you're feeling triggered or any discomfort,
Feel free to cease the practice and return to a normal rate of breath that is comfortable for you.
Now we'll move into the meditation.
Getting seated where you are.
You might like to sit upright for this meditation,
For the breath practice.
Have your back upright,
Perhaps supported,
And your legs either crossed or your feet flat on the floor if you're sitting on a chair.
So taking in a handful of deep and conscious breaths,
In through the nose and out through the mouth.
Do a few more of those.
Now shift your attention to any sounds you might be able to hear near you.
If your eyes are open,
You might like to gently shut them now.
If you want to keep your eyes open,
Take a gentle gaze at a point in front of you.
Now observe what you can see.
So if your eyes are shut,
You might see spots or colors or shapes.
It might be black.
If your eyes are open,
You might see blurry colors or shapes.
Now notice the sensation of touch.
You might notice your body seated on the chair or the ground.
You might notice your hands resting on your lap.
Just feel the whole body weighted where you are,
Seated in your position.
Bring your attention back to your breath.
Just observe the inhale and the exhale.
Notice how you don't need to do anything.
The body naturally breathes in and out for you.
Continue to observe the breath,
The cool air in through your nose and the warm air as it leaves your body.
Now the first breath practice we move into is called box breath or Samavritti.
So you'll inhale for a count of three,
Hold for a count of three,
Exhale for a count of three,
Inhale for a count of three and so on.
So if you envision a box as you're breathing,
Inhale one,
Two,
Three,
Hold one,
Two,
Three,
Exhale one,
Two,
Three,
Pause one,
Two,
Three and start again.
Inhale for three,
Hold for three,
Exhale for three,
Pause for three and continue.
If the count of three does not suit your breathing rhythm,
Go with a count that suits you.
Some people like to count for four,
Five,
Six.
Go with what feels comfortable for you.
Inhale for three,
Hold for three,
Exhale for three.
Now the next practice we move into is called four,
Seven,
Eight breathing.
If you prefer a different count,
Three,
Four,
Five breathing can work as well.
So you breathe in for a count of four,
You hold it for a count of seven and you exhale for a count of eight.
If that is too long,
Breathe in for a count of three,
Hold it for a count of four and exhale for a count of five.
So inhale two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven and exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight and repeat.
So the extended exhale is what is activating your parasympathetic nervous system,
Which is the rest and digest state.
Enjoyed this?
♪♪ ♪♪ ♪♪ So drop the practice now and return to a normal rate of breathing.
A natural rhythm of breath that's comfortable for you.
There's no need to count anymore.
♪♪ Pay attention to any sounds you can hear near you.
♪♪ Any sounds you can hear outside of the room.
♪♪ Notice any tastes in your mouth.
The texture of the inside of your mouth.
♪♪ Feel your body seated where you are.
♪♪ The practice is now complete.
♪♪ So it's a good time to observe the body,
Observe the mind body.
Note how you felt at the start of the practice and how you might feel now.
Do you notice any subtle shifts?
Perhaps they're significant.
Hopefully you might feel a little more grounded.
♪♪ These are great practices that you can use anywhere,
Anytime,
Particularly in states of overwhelm or stress.
♪♪ Thank you for joining me today.
