Welcome to today's practice,
The rhythmic breath,
Also known as the Vitre Pranayama,
Goddess who brings order and balance.
This Pranayama or breath practice is wonderful if you're feeling ungrounded and scattered,
But also one of the best breaths for calming the nervous system,
Due to its slow and rhythmic pace.
In today's guided journey we will be exploring a shorter practice,
However you can find a longer version of this recording on my page if you wish to go even deeper.
This breath can be done sitting up,
But I also invite you to lay down if this feels good for your body,
Just finding an extra comfortable position to surrender.
And once you have landed,
Just taking a few cleansing breaths in through the nose and out through the mouth.
Inhaling deeply through the nose,
Expanding the belly and letting go out through the mouth.
Hold sound if this feels good for you,
Inhaling,
Expanding the breath deeply into your body,
Exhaling,
Releasing,
Softening.
One more in through the nose and out through the mouth.
Arriving here when you feel ready,
Close down the eyes,
Give you more moments to land,
As I share with you a little bit about our practice today.
This Pranayama follows a 2-1-2-1 pattern,
Meaning your inhalations and exhalations are twice as long as the holds.
Today we'll be inhaling for eight counts,
Holding for four,
Exhaling for eight and holding empty for four.
I will decrease the speed as we go along and I'll also count for you,
So all you need to do is relax,
Follow my voice and allow your breath to flow in and out through your nose.
And we begin,
Inhale two three four five seven eight,
Hold two three four,
Exhale two three four five six seven eight,
Hold two three,
Inhale two three four five six seven eight,
Hold two three,
Exhale two three four five six seven eight,
Hold two three,
Inhale two three four five six seven eight,
Hold two three,
Exhale two three four five six seven eight,
Inhale hold,
Exhale hold,
Hold,
Inhale hold,
Exhale hold,
Inhale hold,
Exhale hold,
Inhale hold,
Exhale hold,
Three more,
Inhale,
Inhale,
Hold,
Exhale,
Two more,
Inhale,
Exhale,
Last one,
Inhale,
Hold,
Exhale,
And letting the breath flow in and out naturally.
Just taking a final few more moments here,
Perhaps observing any differences in how you feel when you started this practice,
So there is a little more spaciousness in your thoughts,
A little more grounding in your body,
A little more focus in your way of being.
I hope you carry these qualities with you into your day or night.
Thank you for joining me,
Much love.
