Hi,
I'm Peter Dawson and thank you for joining me today in my practice using rhythmic breath with Tibetan bowls to reduce stress and anxiety and to increase our ability to focus.
Before we start the practice I'd just like you to notice how you're feeling right now and for you to give it a label and if possible write that down.
And I'd also like you to notice how intense that feeling is and give that a score between 0 and 10 where 0 would be it's almost imperceptible and 10 would be the most intense sensation you've ever had.
Please make sure you're sitting comfortably and that your body is well supported.
We will begin and end the practice with a reminder of the stages of rhythmic breath.
For the rest of the practice the inhale will be marked with a Tibetan bowl allowing you to complete the cycle yourself.
If you notice any distractions arise please gently let them pass and bring your attention back to the rhythm of your breath.
So in preparation to start I invite you to exhale,
Let go of your breath,
Relax your body and breathe in,
Two,
Three,
Pause,
Breathe out,
Two,
Three,
Four,
Pause and let go.
Breathe in,
Two,
Three,
Pause breathe out,
Two,
Three,
Four,
Pause and let go.
Breathe in,
Two,
Three,
Pause breathe out,
Two,
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Two,
Three,
Four,
Pause and let go.
Breathe out two three four pause and let go.
Breathe in two three pause breathe out two three four pause and let go.
Breathe in two three pause breathe out two three four pause and let go.
Breathe in two three pause breathe out two three four pause and let go.
Gently bring your attention to the chair or the cushion you are sitting on.
And start to notice the sounds in the space around you.
Open your eyes and notice exactly how you feel right now and give that a label.
And give the intensity a score out of ten.
And notice how that's changed from when you started this practice to now.
I encourage you to repeat this practice every day.
So that you develop the ability to be able to breathe rhythmically at any time.
This should help you reduce any stress levels or any anxiety.
And help you increase your ability to focus.
Thank you for joining me in this practice and I look forward to being with you again soon.
