This is Larissa Hall-Carlson with some breath work and meditation to help you release stress and feel more at ease.
Today we'll focus on counting.
Establish a comfortable,
Steady seat.
Lengthen the spine.
Rest the hands on the lap.
Soften or close the eyes.
Take a moment to scan your body and notice how you're feeling today.
Be aware of areas in the body that feel comfortable or pleasant.
Spots in the body that feel uncomfortable or unpleasant.
You can also notice any areas in the body that feel neutral.
We'll work to enhance concentration and focus,
Release tension and tightness with some counting of the breath.
We'll inhale and exhale to the count of four.
Try to breathe in and out through the nose as much as you can.
Let's begin together.
Inhale.
Exhale.
Inhale.
Two.
Three.
Four.
Exhale.
Two.
Three.
Four.
Exhale.
Two.
Three.
Four.
Inhale.
Two.
Three.
Four.
Exhale.
Two.
Three.
Four.
Inhale.
Two.
Three.
Exhale.
Two.
Inhale.
Exhale.
Two.
Three.
Four.
Five.
Уемed to use the forward cam.
Inhale.
Exhale.
Inhale.
Exhale.
As you continue counting,
Soften the edges a little bit.
Soften the turning points so you don't have to inhale fully.
You just inhale to a satisfying top.
And you don't have to get completely empty at the bottom.
Just empty out comfortably.
Smooth out the count up and down.
Feel for the rejuvenating nature of each inhalation.
Feel for the soothing nature of each exhalation.
Refreshing the body and mind through the breath.
Repeat one more set.
And then return to a natural breath.
Soften and feel.
Bringing the mind's attention to the tip of the nose.
Resting the mind's attention at the rims of the nostrils or the upper lip.
Begin to follow or meditate on the breath at the tip of the nose.
Without changing,
Without controlling the breath,
Simply count the breath.
Inhale,
Exhale,
One.
Inhale,
Exhale,
Two.
Counting to four and starting again.
Follow the breath at the tip of the nose.
Inhale,
Exhale,
Three.
Exhale,
Exhale,
Four.
Inhale,
Exhale,
Five.
Exhale,
Exhale,
Six.
Exhale,
Exhale,
Seven.
Whenever you find the mind wandering,
Gently bring it back to the breath at the tip of the nose.
Observing,
Following,
Witnessing and counting the breath at the tip of the nose.
Inhale,
Exhale,
Eight.
Exhale,
Exhale,
Nine.
Exhale,
Exhale,
Ten.
Inhale,
Exhale,
Eleven.
Very gently begin to deepen the breath,
Releasing the meditative focus,
Releasing the count.
Let awareness flow throughout the entire body,
Just noticing the effects.
Draw in a nice big breath through the nose,
Let that out easily through the mouth.
Offer yourself some gratitude,
Give yourself some appreciation.
And gradually let the eyes flutter open,
Wishing you comfort and inner peace.
