In For 4, Out For More Than 4

This recording contains a breathing pattern to signal calmness in the body. This meditation guides inhaling for a count of four, and exhaling for a count of more than four. Slows down the breath, slows down the mind.

Transcript

Welcoming you to a breathing practice meditation from the cottage treetops. I figured I'd bring you the sounds of nature as we explore this meditation that helps to signal to our nervous system that we're safe and that we can relax. And we do that by exhaling longer than we inhale. So we're gonna inhale for a count of four and we're gonna exhale for more than four. So feel free to follow my counting for as long as feels right and you can always breathe at your own pace. Let's begin. Let's take three deep inhalations and exhalations. Allowing yourself to come into a relaxed state as we begin our breathing practice. Breathing in for four, Three, Two, One. Out for five, Four, Three, Two, One. In for three, Two, One. Out five, Four, Three, Two, One. In for three, Two, One. Out five, Four, Three, Two, One. In for three, Two, One. Out six, Five, Four, Three, Two, One. In for three, Two, One. Out six, Five, Four, Three, Two, One. In for three, Two, One. Out seven, Six, Five, Four, Three, Two, One. In for three, Two, One. Out seven, Six, Five, Four, Three, Two, One. In for three, Two, One. Out eight, Seven, Six, Five, Four, Three, Two, One. In for three, Two, One. Out eight, Seven, Six, Five, Four, Three, Two, One. Breathing in at your own pace now. Breathing in for four and out for more than four in the way that your body is requesting. Be present with yourself. Feel the sensations showing up in your body as you allow yourself to slow down your breathing. In for four, And out for more than four. Taking one minute now to be with yourself, Breathing in this way. When you're ready, Just taking one more long, Slow, Deep breath in. And letting that go. Come back into your body, Sitting or lying here. Noticing the sounds around you as you come back to your environment. You can wiggle your toes or your fingers. Pull your shoulders a few times as you open your eyes and come back to your day. I hope this feeling can carry with you through the rest of your day. Thank you for being with me on this windy, Pleasant day at the cottage. Thank you. Wishing you all the best.