Beditation

This practice may be useful as a way of managing stress, or as a gateway to sleep. By extending the exhale, we stimulate the parasympathetic nervous system. This has a calming effect on the body, helping us relax into ourselves.

Transcript

You may find this practice useful as a way of relieving stress, Perhaps getting ready for sleep at the end of the day. So please choose a posture which will support your practice. It may be lying down, It may be seated, And turning the attention towards the body breathing. Becoming curious about the physical sensations of breathing as you experience them right here and right now. Noticing the coolness of the air as you breathe in, And the adjustment in temperature as you exhale. And that lower down in the body there is a sense of the rib cage inflating and deflating, The belly rising and falling. And just for this while being the breath. See if it's possible to experience the entire body breathing. Noticing how the breath is experienced in the feet, In the hands. Is it possible to feel the hands breathing? This may be experienced through sensations of tingling. Noticing the aliveness of the body. And now turning towards the possibility of a few slightly more stylised breaths where we will extend the exhale as a way of calming the central nervous system. The numbers 711 are quite easy to remember. So as best you can, See if it's possible to inhale for a count of 7 and exhale for 11. So breathing in, Counting at your own pace from 1 to 7. And then exhaling, Counting from 1 to 11 at the same pace. And again, Repeating the same pattern. Breathing in for 7. Breathing for 11 counts. And then in your own way, At your own rhythm, Repeating that pattern. Allowing the body to relax and settle into whatever position you have chosen. And then one more time. Breathing in, Counting up to 7. And exhaling deeply, Counting to 11. Reaching the breath. And now allowing the breathing to return to its more natural rhythm. Staying connected to the sensations inside the body. And the sounds which hold your environment. Seeing if it's possible to let the attention drift towards that space of no breath at the end of the exhale, Before you breathe in again. Resting, Lingering in that space. Saving yourself fully to this moment. Relaxing. Thanks for watching!