Start by finding a comfortable position,
Either sitting or lying down,
Where your spine can be long and your breathing feels unrestricted.
This practice is a sama riti,
Or balancing pranayama practice.
You will be invited to inhale to the count of four and exhale to the count of four.
If you find this practice is a struggle,
Or if you feel lightheaded,
Dizzy,
Or short of breath,
Please stop the practice.
Instead,
Practice a breath where your inhale and exhale are the same,
But the duration of your breaths are comfortable for you.
Let's begin with some simple breath awareness.
Notice your natural breath.
Feel the sensations of the breath as it enters and exits through your nose.
Feel the sensations at the nose.
Notice the temperature of the incoming breath.
Feel the temperature of the outgoing breath.
Feel the movement of the breath in your body now.
Feel how the chest moves as you breathe.
Feel if there is movement in your shoulders.
Feel the movement in your ribcage.
Notice movement,
If any,
In your belly.
Where else can you feel the breath moving in your body?
Now we will move to the sama riti,
Or balanced ratio breathing.
I will count for you for the first five minutes of the practice.
Then I will be silent for the next five minutes.
Thus,
You can easily stop after five minutes,
Or practice for the full ten minutes,
Counting on your own during the silence.
At the end of the five minutes of silence,
You will be invited to briefly check in with how you are feeling after the practice,
And there will be a brief closing.
Now,
Blow all your air out,
And inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four.
Great job.
Now let go of the practice.
Release the counting and just be with your breath.
Notice how your breath feels.
Notice how your body feels.
Notice the state of your mind.
Thank you for practicing with me.
May you be safe.
May you be happy.
May you be healthy.
May you live in peace always.
