Welcome.
Encourage you to get comfortable.
This practice will ask quite a bit of you.
So make sure that your body isn't holding itself up.
Allow your eyes to close,
Your mouth to close.
We're going to be breathing through our nose.
Just take a few natural breaths to settle in.
In today's practice we're going to be breathing in for a count of nine.
And out for a count of nine.
So that's a little over three breaths per minute.
And slightly you'll experience some air hunger.
And feeling of wanting more.
And I want you to know this isn't a shortage of oxygen.
Your oxygen saturation will barely move.
It's actually carbon dioxide rising slightly.
And the receptors that watch for that,
That are telling you to breathe.
You don't have to obey them.
Learning to sit with that signal without bracing against it is what most of this practice is about.
But there's a line,
So if it goes from miles to distressing,
Or if you're gripping your jaw and shoulders to hold the count,
You've gone over that line.
So drop back to a shorter count or breathe normally.
I don't want this to be strange.
This is training,
Not straining.
Let's start with a small breath in and a long breath out.
Finishing this cycle,
Maybe placing a hand on your belly.
Let's begin breathing in 2,
3,
4,
5,
6,
7,
8,
9 and out 2,
3,
4,
5,
6,
7,
8,
9 in 2,
3,
4,
5,
6,
7,
8,
9 and out 2,
3,
4,
5,
6,
7,
8,
9 and out 5,
6,
7,
8,
9 in 2,
3,
4,
5,
6,
7,
8,
9 and out 2,
3,
4,
5,
6,
7,
8,
9 in and out.
End.
Anne out.
Him.
An out.
An out.
Just continuing.
With this gown.
Softening the face,
Softening the jaw.
If there is some air hunger.
Just let it be there,
Don't fight it,
Don't feed it.
Do you get distracted or lose?
The count,
Just come back on your next inhale,
Counting in for nine.
Dan out for nine.
Softening any tensions you feel in the face,
The jaw,
The body.
Staying with it,
We're gonna take about eight more breaths like this with our count.
Before more breaths And now just letting the cam go.
Breathing however you like,
But maybe resist the urge to take a big breath in.
This was 27 breaths.
In about eight minutes.
Maybe somewhere in there you were able to soften more and more.
Maybe somewhere in there the alarm stopped going off.
Just notice what's different in body and mind.
And slowly and gradually when you feel ready.
Gently open the eyes.
