Welcome to your Resonance Breath practice.
Take a moment to make yourself as comfortable as possible.
Feel free to do this practice sitting or laying down.
Once you've arranged your body in a comfortable position,
Bring your awareness to your breath.
Inhale deeply through your nose,
And then exhale all the air out,
Pausing empty for a moment at the bottom.
Through your nose,
Inhale for 4,
3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 4.
Exhale for 6.
Inhale for 4.
And exhale for 6.
Continue to follow this pattern on your own.
Inhale and exhale through your nose if possible.
Exhale through your nose.
If your mind wanders or feels distracted by thoughts or sounds or physical sensations,
Simply bring your awareness back to counting your breath.
We'll take a few moments here,
Just letting your breath be the most important thing.
Inhaling for 4,
And exhaling for 6.
If your mind has wandered,
Guide your awareness back to your breath.
We'll take a few more moments here.
Inhaling for 4,
Exhaling for 6.
For this last portion of the practice,
See if you can slow down your counting a little.
Maintaining that same ratio in for 4,
Out for 6,
But really taking your time.
There's no need to rush.
Allowing the air to move softly in through your nose,
Followed by slow,
Controlled exhales through the nose.
Find the pace that works for you,
And continue counting your breath.
Finish one more cycle of breathing like this,
And then release the counting and go back to your natural breath.
No need to control the breath in any way.
Coming back to a pace that feels easy and gentle.
Take a few moments to reflect back on practice,
And notice what you feel in your body,
In your mind,
What you feel energetically.
Having some curiosity about any of the effects of this practice.
Eventually bringing your awareness back to the space around you,
Ready to move into the next part of your day,
While carrying a little bit of this practice with you.
Take your time opening your eyes,
Maybe blink a handful of times.
Look up and around the room and reorient to your space.
Thank you for practicing with me today.
