Welcome to this meditation.
I want us to focus today on our breath and through breath work meditation,
I want us to find some inner peace and some stillness and relaxation for the mind,
Body and soul.
Really ground yourself in a comfortable position.
Either you want to be sitting down,
Lying down,
Keep a straight back and really feel comfortable in your position.
I want us to start by scanning our bodies.
Where do we feel any tension or do we feel any tension in our bodies?
Really breathe in towards this tension and when you exhale let go and release this tension from your body.
Take a deep breath through your nose.
Feel your lungs,
Chest and stomach and your whole body.
And when you exhale,
Exhale all the air through your mouth and let all the air out of your body and slowly close your eyes.
Your body is still,
Your mind is still and your soul is still.
If thoughts come here,
Let them come but also let them go.
No judgement is needed.
Just let your thoughts come and go.
Just observe your thoughts whilst they come and go.
Thoughts are bound to come when meditating and that's fine.
No judgement here,
Just release them again and bring your focus back to your breath.
So whenever you start thinking and it's hard to let your thoughts go,
Bring your focus back to your breath and let your breath guide you.
Inhale through your nose and say quietly to yourself,
I am.
Exhale through your mouth and say quietly to yourself,
At peace.
Inhale,
I am.
Exhale,
At peace.
Inhale,
I am.
Exhale,
At peace.
Do a couple more rounds here in your own pace,
Saying quietly,
I am,
At peace.
Breathe naturally,
Let your breath guide you.
Pranayama is breathing in Sanskrit.
Pranayama is our life force.
Pranayama is vital to us human beings,
To our body,
To everything,
All the processes and systems in our body.
So I want you to really breathe to nourish yourself.
Let the air fill your body when you breathe in and let it release any tension and stress when you breathe out.
I want us to start off with a technique where I want you to put your right thumb up to your right nostril and put your index finger on your third eye in between your two eyebrows and I want you to breathe in through your left nostril.
At the top,
I want you to hold and then I want you to let go of your right nostril and hold your left nostril with your little finger and breathe out through your right nostril.
Breathe in through your right nostril,
Hold,
Breathe out through your left nostril.
Breathe in through your left nostril,
Hold and breathe out through your right nostril.
Do this in your own pace.
Let the air come in through your nostril like a wave and out through your nostril like a wave.
The air waves in through one nostril,
Out through the other,
In through the one nostril and out through the other.
Let this technique calm you,
Calm your body,
Relax your body,
Calm your mind,
Relax your mind,
Calm your soul and relax your soul.
In through the one nostril,
Out through the other,
Like a wave.
Whilst doing this technique,
Focus on your breath.
Focus on your breath every time your mind wanders.
Bring your focus back to your breath.
Let your breath guide you through this meditation.
Let your breath guide you through the stillness of your mind and your body.
It's okay if your mind wanders.
Bring your focus back to your breath and the wave going through one nostril and out through the other.
After your last breath out through your left nostril,
I want you to let your hand let go down onto your lap.
And just sit calmly and breathe naturally.
Let your breath flow in and out through your nostrils or your mouth,
Wherever is natural and comfortable for you.
Breathe to nourish your body.
Breathe naturally and calmly.
The next technique is good for our nervous system and to energise ourselves.
I want you to breathe all the air out of your body through your mouth to start.
On your next inhale,
Breathe in through your nose and count for four.
One,
Two,
Three,
Four.
Hold your breath for one,
Two,
Three,
Four,
Five,
Six,
Seven.
Breathe out through your mouth for eight.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Well done.
Now breathe naturally.
If this made you feel faint or dizzy,
Maybe take a break or join me in doing a couple more rounds,
One after the other.
Breathe all the air out of your body through your mouth.
On your next inhale,
Breathe in through your nose for four.
One,
Two,
Three,
Four.
Hold your breath for seven.
One,
Two,
Three,
Four,
Five,
Six,
Seven.
Breathe out of your mouth for eight.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathe in through your nose for one,
Two,
Three,
Four.
Hold your breath for one,
Two,
Three,
Four,
Five,
Six,
Seven.
Breathe out through your mouth for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathe in one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four,
Five,
Six,
Seven.
Breathe out one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathe naturally in and out.
Come back to your normal breath.
Let your body naturally breathe without thinking about how you do so.
Listen to yourself.
Listen to what you need,
What is your body trying to tell you.
And slowly come back to your body.
Come back to yourself.
Come back to the space around you.
Come back to the sounds you can hear around you.
Bring your consciousness back to the room or the outside area you are sitting or lying down.
Bring the consciousness back to yourself.
Move a little.
Let the energy start flowing through you again.
And slowly open your eyes.
I hope you feel relaxed and ready for your day or ready for your night.
