Thank you for joining me in meditation today.
Please get yourself into a comfortable position whether it's sitting or lying down.
Today we're going to use some breathing techniques to relax the mind and the body.
There's nothing complicated about this and I'll talk you through as we go along.
We're going to start with the inhale to a count of four and then we're going to have a seven second breath hold followed by a eight second exhale.
To begin with I'm going to count you through the process.
If at any point you find this too uncomfortable to follow you can return to your normal breathing pattern as it's comfortable for you.
Don't worry about breathing through your nose or your mouth,
Just let your body lead.
Let's go through this breathing process so we'll start with in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight it's time now to let go of the timing and just let your breath go comfortably in its own rhythm just follow it now with your mind don't try to force it or hold at any point now just relax let your breathing go and just watch it gently just for a bit of time welcome back we're just going to return to the breathing technique once again follow along with me as i count you in in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight let's let our breathing return to normal let the body take care of itself notice now which parts of your body feel the heaviest maybe it's the arms or the hands or the feet what feels like it's relaxed fully and the only forces are now gravity holding it towards the ground no muscle use whatsoever complete body relaxation no need to do anything with them just notice and enjoy the experience of full relaxation thank you for meditating with me today have a great rest of your day
