Hello and welcome to your practice.
My name is Paulina Kalujana and today I want to share with you a quick breath meditation for instant stress and emotional release.
And one of their fastest and easiest way to do so is through longer exhalation.
When we focus on longer exhalation,
We activate the parasympathetic nervous system.
So that part of our nervous system that is responsible for rest and digestion.
For soothing,
Healing,
Calming.
So by taking only five minutes to do this breath meditation,
We're giving our system a little break,
Switching from fight or flight mode to that rest and digest.
And let's Come into a comfortable seat.
You're welcome to sit on the chair.
Or anywhere where it feels comfortable for you.
Just make sure you maintain your straight spine so that the heart is open,
The diaphragm is open,
And can move freely in and out.
In this meditation there's hand position so we're going to take the tip of your fingertips press them gently towards each other So thumbs facing your heart and the rest of the fingers facing away from the heart.
Your hands slightly away from your body.
Elbows spread out wide and your forearms are parallel to the ground.
The eyes will be one-tenth open and gaze at the tip of your nose.
So it's really important here that we keep our eyes slightly open,
That it helps us to stay present.
And we'll have a little breath pattern here.
We're going to inhale through the nose.
It's going to be a long inhalation through the nose.
And we're going to exhale in eight parts through the mouth,
Like so.
Every time you exhale,
You want to pull the navel in towards the spine so that you're really exhaling all the air out.
And next,
Inhale through the nose is nice,
Slow,
Deep.
All right.
And we'll go here for five minutes.
So take your hands,
Fingertips together,
Thumbs facing your heart,
Fingers away from your heart.
Gently press.
Fingertips together so that you Feel the activation around the heart center Look at the tip of your nose or past the tip of your nose.
Spine stall,
Shoulders soft.
Take a deep inhale through the nose.
Full exhale through the mouth.
And let's begin.
Inhale slowly through the nose.
Hold the breath for a moment on the top.
Exhale in eight parts through the mouth.
Inhaling nose.
Suspend the breath for a moment.
Exhale,
Eight parts through the mouth.
Once again,
Inhale deeply.
Pause for a moment.
Exhale in eight parts through the mouth.
And continue,
Please,
Inhaling.
And exhale.
As you inhale,
Draw an energy vitality into your body.
As you hold the breath,
Relax your heart and chest And as you exhale,
Focus on what you want to release and let go.
Inhaling Exhale.
Inhale.
Maybe there is any particular emotion or thought that's been present for you that you're ready to release.
So with each exhalation,
Let it go.
Inhaling.
Eyes slightly open-gasted.
The tip of your nose surpass the tip of your nose and exhale eight parts.
With inhale,
Draw in energy.
With exhale,
Keep releasing.
Staying absolutely present with your breath.
Pine stole,
Heart is open.
Just a little bit longer here.
Couple more rounds.
Feel your breath.
Last time,
Inhale deeply.
Exhale.
Deep inhale through the nose.
Suspend the breath,
Press the fingertips towards each other,
Lift up through your heart,
Close your eyes and bring your inner gaze in between your eyebrows.
Hold as long as you comfortably can.
Keep your hands in the same position,
Exhale.
And one more time,
Inhale deeply through the nose.
Suspend the breath,
Relax your heart,
Relax your chest area,
Relax your shoulders.
Inner gaze to the third eye,
Space between your eyebrows.
And exhale.
Release your hands on your knees,
Palms facing up.
Keep your eyes closed.
And simply drop in into your experience.
Breathe deeply to stabilize yourself to stabilize your energy And notice if there are any sensations in your body,
Maybe certain parts of your body that feel more present.
Maybe there's warmth in your body.
Simply notice your experience.
And the space within you.
Giving yourself a gift of your full attention in this moment.
With each breath,
Feeling the stress melting away.
Your mind is more empty and your body is more relaxed.
And allow another moment here for your body and the cells in your body to memorize the state.
Of perhaps more calm,
Perhaps more deep inner peace.
And visualize yourself going through the day.
Connected to that deep inner peace and stability within you.
And when you're ready,
Slowly.
Come back to your physical body.
And gently open your eyes to come back into the space.
Thank you so much for taking this time and practicing.
Namaste.
