Hello and welcome to this guided breathing exercise that is designed to help relieve anxiety in the moment,
Bring you back to a state of balance and inner peace.
This breathing exercise you can find a comfortable seat with both feet flat on the ground.
You can also practice this breath lying down.
Find a comfortable position now.
Begin to breathe and just notice the breath,
Notice where the breath is living in the body,
What part of the body is energized by the breath right now,
And what qualities does the breath have.
Really observe without trying to change anything just yet.
Now we will begin Samavritti breath,
Which is equal inhale,
Equal exhale.
And so to prepare,
Exhale all of the air out of your lungs.
Then inhale two,
Three,
Four,
And exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale three,
Four.
Exhale three,
Four.
Inhale four,
Exhale four.
Inhale and exhale.
Inhale and exhale.
Now continue like this for several more breaths,
Maintaining Samavritti breath,
Equal inhale,
Equal exhale.
And now return to your normal breath.
And begin to focus on sending the breath deep into the belly.
So on the inhale,
The belly expands out.
And on the exhale,
The navel falls back in towards the spine.
Inhale the belly pushes out,
Filling the lungs.
And exhale,
Belly comes back in towards the navel.
And as you fill the belly with the inhale,
Begin to visualize yourself laying on the beach in the warm sun.
And with every inhale,
Water from the ocean begins to rush over your body and cleanse you.
And with every exhale,
The waves go back out to sea and wash away anything that does not serve you.
Inhale the wave comes in,
Rushing over your body.
And exhale,
The water flows out,
Washing away anything that does not serve you.
Begin to notice the way that your breath and your body are becoming one with the wave.
Really try to sense what it would feel like to have cleansing water covering your body and then washing away all that does not serve you.
Each inhale bringing the tide in and each exhale sending it back out gently.
And with every exhale,
Water from the ocean begins to rush over your body.
As you continue to breathe,
Feel the relief of the waves washing away,
All of the heaviness,
All of the things that do not serve you,
Your anxieties,
Fears,
Negative thoughts.
Allow the wave to come in and gently wash those sensations and feelings and thoughts out into the ocean,
Knowing that the earth will take that energy and turn it into something new.
Now slowly start to deepen the breath and come back into your body.
Feel the fingers and the toes,
Maybe shake your head from side to side.
Notice sensations that are happening in your body.
Notice how they're different from where you started.
And as you continue to come back into the sensations of the body,
Gently flutter the eyes open if you had them closed and continue on with your day,
Knowing that you have allowed yourself this time to let the earth and the breath wash away all that does not serve you.
Namaste.
