You can do this meditation seated,
Standing,
Or lying down.
Remember,
Comfort is key.
You can close your eyes or leave them open.
Today I'll guide you through a breathing meditation to focus the mind.
It can be used to deal with stressful moments and it will reduce your heart rate and reopen the communication between your brain and your body.
Start by taking a full breath in,
Counting to 2,
And a long breath out,
Counting to 4.
We are going to double the exhale time.
Breathing in to the belly,
Counting to 2,
Breathing out,
Relaxing the shoulders,
Counting to 4.
Exhale through the nose,
1,
2,
Exhale through the mouth,
1,
2,
3,
4.
Let's go a little deeper and breathing in,
Counting to 3,
And breathing out,
Counting to 6.
Inhale to the belly,
1,
2,
3.
Exhale and relax your muscles,
1,
2,
3,
4,
5,
6.
Breathing in through the nose,
1,
2,
3.
Breathing out through the mouth,
1,
2,
3,
4,
5,
6.
And last,
Let's take this a little bit further and deeper.
Exhale counting to 4,
1,
2,
3,
4.
Exhaling counting to 8,
1,
2,
3,
4,
5,
6,
7,
8.
Breathing in through the nose,
Count to 4,
Breathing out through the mouth,
Count to 8.
Exhale to the belly,
Count to 4.
Exhale and relax your muscles,
Count to 8.
And let's do one last long breath straight to the belly,
Feeling the lungs.
And one last long breath out,
Relaxing the belly,
Relaxing the shoulders.
And now allow and observe your breath to find its natural flow.
Take good care of you.
My name is Manuela and this is my Ankura Podcast.
