Welcome to your relax and recharge meditation.
The state achieved in meditation has a deep effect on the body and mind,
Often leaving us feeling rejuvenated and restoring our energy levels.
In this meditation,
We will practice a couple of breathing exercises which will help to leave us feeling refreshed.
Let us get started.
Get comfortable in your seat,
With your spine relatively straight to start.
Close your eyes if you choose.
Move your head gently from left to right.
Tilt your chin down ever so slightly.
Feel your head supported by your spine.
Roll your shoulders a couple of times.
Then relax your hands on your legs or lap,
Palms facing upwards.
Let your breath settle into its natural rhythm.
No need to change anything.
Start to notice how your breath feels right now.
Is it slow,
Fast,
Deep,
Shallow or smooth?
Follow the passage of your breath in and out.
Not doing anything except observing,
Witnessing the breath.
Feeling the breath.
Let us begin our first breathing exercise,
Known as square breathing or box breathing.
We will be breathing in for a count of four.
Holding our breath at the top for four counts.
Then exhaling for four.
And holding for a count of four before we begin the cycle again.
Let us begin together.
Breathe in two,
Three,
Four.
Hold two,
Three,
Four.
Out two,
Three,
Four.
Hold two,
Three,
Four.
Again,
In two,
Three,
Four.
Hold two,
Three,
Four.
Out two,
Three,
Four.
Hold two,
Three,
Four.
Continuing square breathing at your own pace.
Breathing in and out.
After your next exhale,
Let go of the breathing pattern and let your breath settle into normal rhythm.
Let go of the breathing pattern and let your breath settle into normal rhythm.
Let go of the breathing pattern and let your breath settle into normal rhythm.
Let go of the breathing pattern and let your breath settle into normal rhythm.
Let go of the breathing pattern and let your breath settle into normal rhythm.
Let go of the breathing pattern and let your breath settle into normal rhythm.
Let go of the breathing pattern and let your breath settle into normal rhythm.
Let go of the breathing pattern and let your breath settle into normal rhythm.
Let go of the breathing pattern and let your breath settle into normal rhythm.
For the next breathing exercise,
We are going to lengthen the time of our exhale,
Simply stretching the time of the exhale.
When we breathe in,
Our blood pressure and heart rate naturally increase slightly.
And when we breathe out,
The opposite happens.
Blood pressure and heart rate decrease slightly.
When we are feeling tense,
We habitually hold our breath.
Therefore,
By stretching the exhale,
It can be an effective way to calm and relax.
Gradually adjust your breathing to achieve a 2 to 1 ratio.
For example,
Inhaling for a count of 2 and then stretching the exhale to a count of 4.
If you feel comfortable,
You may increase the time,
The ratio,
Possibly breathing in for a count of 3 and out for a count of 6.
It is important to be mindful of your capacity in this exercise.
If you extend your exhale further than your capacity allows,
Strain will arise.
There should not be any strain.
Adjust your rhythm if strain occurs.
One way to prevent yourself from overdoing it is to focus on creating a smooth transition between your in-breath and your out-breath.
And back off a bit if you feel any urge to gasp for air.
Continue with your own count.
As our time comes to a close,
You may now let go and come back to your normal rhythm of breath.
Know that you can use either of these breathing exercises throughout your day,
Helping you feel a little more grounded and at ease.
Take a moment as long as you need to ease out of your meditation,
Just when the time feels right to you.
Hopefully you are feeling a little more refreshed and relaxed.
Dwight you
