Welcome to today's practice.
We're going to be doing a breath work practice to help relax the body switching from fight-or-flight or natural stress response into rest and digest the parasympathetic nervous system response.
You can do this via the breath by extending your exhale longer than your inhale.
So we're going to do this by counting the breath.
We're going to take a four count to inhale with a small pause at the top and then a six count to exhale.
Now if that count does not work for you for whatever reason,
Feel free to switch it on your own.
Learn the basics from this meditation and you can add length or take away length based on your own needs.
Let's find a comfortable position here whether you're seated or laying down or propped up.
Close your eyes,
Take a few deeper breaths.
Even simply deepening the breath can help us move into that relaxed state a little easier.
Keeping the awareness grounded on your breath.
I always find it's much easier to stay focused when you bring your focus to your breathing.
And then we'll begin our breathing practice today.
Let's find a full exhale here.
Empty your lungs,
Empty all the breath out of your body.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Five,
Six.
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in two,
Three,
Four,
Pause.
Exhale two,
Three,
Four,
Five,
Six.
Breathe in for four,
Pause.
Exhale for six.
Breathe in for four,
Pause.
Exhale for six.
Breathe in for four,
Pause.
Exhale for six.
Breathe in,
Pause,
Exhale.
Breathe in,
Pause,
Exhale.
Breathe in,
Pause,
Exhale.
Breathe in,
Pause,
Exhale.
Breathe in,
Pause,
Exhale.
Continue a few more rounds here on your own,
And then let the breath go and just allow yourself to breathe naturally in and out your nose.
Notice how you feel.
Do you feel something shifted or something's changed since the beginning of this practice?
Do you feel a little more centered or grounded,
A little more relaxed and at ease?
And if not,
That's okay.
You can continue this practice maybe a little longer.
You need a little more medicine today.
Know that if you didn't get it today,
This is a practice,
So the more you do it,
The easier it becomes.
We spend much of our time in that stress state of fight,
Flight,
Or freeze.
We become unaccustomed or out of practice of our rest and digest state outside of sleep.
And even then,
Quite a few of us struggle with sleep.
Come back to this practice as often as you need.
It has the potential or the opportunity for you to be a little more relaxed.
Take a nice,
Slow breath in through your nose,
And a full breath out through the mouth.
Bow your chin down towards your chest.
A moment of gratitude for yourself for taking this time today,
For joining me.
Gratitude to you.
Gratitude to this practice.
Namaste.
