Hi dear and welcome to meditation.
In today's meditation I'm going to guide you through a short five-minute practice for stress reduction to bring you back into the present moment.
So if you're ready find a place to sit or lay down comfortably.
Close your eyes and bring your attention to your breath.
Feel how the cold air enters your nostrils on the in-breath.
How it flows through your chest and arriving in your belly.
Feeling up your belly and leaving the same way belly,
Chest and your nostrils.
Feel if the air is any warmer than when it came in and notice the whole process of the breath from the beginning to the end and breathe in your own rhythm.
Gently follow the breath coming in to your nostrils,
Chest,
Belly and going out belly,
Chest and nostrils.
It's recommended to lengthen the time of the in and out breath to deepen your breath.
You can for example breathe for six seconds on the in breath.
One,
Two,
Three,
Four,
Five,
Six and on the out breath as well six.
One,
Two,
Three,
Four,
Five,
Six.
Gently count in your own mind and your own rhythm and if you're able to you can even longen it to eight or to ten seconds.
Don't make it too stressful.
It should feel relaxing and not demanding more from you.
You're here to relax.
You're here to let go.
Don't forget that you're not here to perform.
So breathe in your own rhythm and if your mind wanders,
Thinking about the future or the past,
Gently bringing your attention back to your breath,
Back to the counting of six,
Of eight,
Whatever you have chosen for you.
Another great tool to slow down the nervous system is to hold the breath on the out breath.
So breathing in for six seconds,
Breathing out for six seconds and holding for six seconds.
Then again,
Breathing in for six seconds,
Out and hold.
Continue in your own rhythm and now you can bring your attention back to your body,
To your mind.
How are you feeling?
I hope you're feeling a little bit more relaxed than before practicing.
Five minutes can already make a big difference.
If you feel ready to continue your day or going to sleep,
Gently start opening your eyes and arriving back to this moment.
Have a wonderful day.
Until next time.
