All right,
Welcome,
Welcome,
Welcome.
Welcome back to Nalu Mind the Flow.
Today is day eight,
And we've accompanied Nalu on their journey through discovery,
Discovering the breath,
Noticing the breathing on the body,
Noticing the touch of the breath,
And now starting to take control of the breathing and noticing how they can maybe change their own physiology or ideology a little bit just by watching the breath.
And in the orientation or the introduction to Nalu,
We learned that Nalu lives on an island and they learned these practices from their neighbors on a neighbor island.
And as such,
They learned this counted breathing practice that they wanna try out today.
And it might be something that they can use to help regulate their sensations and regulate their feelings and maybe keep their mind at ease.
So yesterday,
Nalu was practicing just taking some deep breaths and letting those breaths go out.
And today,
Nalu wants to practice a boxed breathing technique.
So counting the breaths as they come in and counting the breaths as they go out.
For this practice,
We will use a count of four and we will count the inhale for four breaths and then we will hold the breath for four breaths and then we'll count the exhale for four breaths.
And then we'll hold the breaths empty for the count of four as well.
And so we'll do that a few times just to get into the practice.
And what this is designed to do is really regulate the body's circulatory system.
The holds at the top and the bottom help us sort of let the lungs do a little bit of extra work and help us regulate our system.
So let's give it a shot.
We'll do two or three of these and then we'll let the body go back to a normal practice,
To a normal breathing just after that.
So go ahead and take an inhale for the count of four.
So inhaling,
One,
Two,
Three,
Four,
And then holding for a count of four,
Two,
Three,
Four,
And then exhaling for a count of four,
One,
Two,
Three,
Four,
And holding for four,
Two,
Three,
Four.
Inhaling for four,
Two,
Three,
Four,
And holding for four,
Two,
Three,
Four,
And exhaling for four,
Two,
Three,
Four,
And then holding for four,
Two,
Three,
Four,
And one more time.
Inhaling for four,
Two,
Three,
Four,
And holding for four,
Two,
Three,
Four,
And exhaling for four,
Two,
Three,
Four,
And holding on the exhale for four,
Two,
Three,
Four,
And now just let the breath go back to normal.
If that was difficult for you,
It's fine.
If you didn't keep the counts,
That's totally awesome.
If it's your first time experiencing this,
It can be kind of confusing at first,
But just go ahead and let the breath come back to normal and notice how it feels.
Notice how your body feels.
You might be noticing different sensations within the body or you might notice different sensations in your throat or your face or your neck,
And just observe those sensations as they happen,
And these are probably natural sensations of a different kind of oxygen coming into the body and a different kind of exhale going out,
And just let the breath return back to normal for a few breaths,
And I'm gonna go ahead and mute myself for just a minute and just observe the breathing as we have in previous days,
Maybe bringing the attention to where the breath is entering and leaving the body,
Maybe bringing attention to the torso where the breath is rising and falling,
And just observing the natural breath for a few minutes here,
Natural breath observation,
And as you observe the breath,
The mind might wanna wander or the mind might wanna start telling stories,
And that's a very natural occurrence.
That's what the mind is supposed to do.
That's what it's designed to do.
It's a storytelling mind,
And that's totally great,
But just bring the attention back to the breath.
Nalu has been practicing this all week as well,
Bringing the attention back to the breath and just noticing how the breath comes into the body and how the breath moves out of the body,
And just observing a few more natural breaths here together and watching the inhales happen and then watching the exhales happen,
And then again,
If you're comfortable,
You're welcome to take a couple more boxed breaths together.
I'll be counting those out as well,
And if you're not comfortable with that,
It's no worry.
Just keep continuing to observe the breath and watch the breath happen naturally,
And that's a totally great way to participate as well,
But if you'd like to take a boxed breath one more time together,
I'm going to be counting it out,
So get ready to go ahead and inhale on the count of four.
Inhale,
One,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
And exhale,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
And inhale,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
And exhale,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
And one more time,
Inhaling,
Four,
And holding,
Four,
And exhaling,
Two,
Three,
Four,
And holding,
Two,
Three,
Four,
And if you'd like to continue on your own,
You're welcome to do that.
Inhaling,
And exhaling,
And holding,
Or you're welcome to return back to your normal breath,
Or you're welcome to continue practicing the boxed breathing.
Just pay attention to what works for you,
And try and enjoy the sensation and feeling of this kind of air moving in and moving out of the body.
So today,
Nalu has taken control of the breath.
We've taken control of our breath,
And we've practiced a boxed breathing technique with the count of four.
This technique can be used before any kind of stressful situation,
Or even after a stressful situation to kind of bring the nerves back into order,
Calms the mind a little bit,
And helps us deal with any stress or anxiety that we may have.
Helps us deal with any stress or anxiety that we might have,
And I appreciate folks being here today and experiencing this together.
There's more information if you need it on the Nalu website,
And I super appreciate you having you here,
And thank you again for joining.
Today was day eight of Nalu Mind the Flow,
And look forward to seeing you again if you can join us in the future,
And in the meantime,
Please enjoy.
