Hello,
In this meditation we'll be working with the breath,
With a breath that's called the physiological sigh,
Or also known as cyclic sighing.
It's a very simple breath,
It helps to open and expand the lungs,
Bring a lot of fresh oxygen and energy into them,
But also acts as a calming breath,
Soothing the nervous system.
It can work as both a physical and an emotional reset.
I'll explain the breathing method first before we practice it together.
We'll first take an inhale in through the nose,
Filling up the lungs,
Then sipping in a bit more air,
So really filling up those lungs as much as you can,
And then letting the air go out the mouth.
So it'll be an inhale through the nose,
Inhaling again through the nose,
And then an exhale out the mouth.
When you exhale,
Try to let that sigh be nice and long,
Really releasing all that air.
So first,
Just take a couple of regular breaths on your own,
Breathing in and out a couple times,
And then we'll take this physiological sigh together.
So go ahead and inhale through the nose,
Sip in a bit more,
And then exhale out the mouth.
Inhale through the nose,
Breathe in a bit more through the nose,
Release out the mouth.
Inhaling through the nose,
Breathing in a bit more,
Exhaling out the mouth.
Inhaling through the nose,
Sipping in some more breath,
And releasing out the mouth.
Inhale through the nose,
Breathe in a bit more,
Exhale out the mouth.
Continue going with this breath at your own pace,
Your own rhythm,
Inhaling through the nose,
And inhaling again,
And then sighing out the mouth.
Go ahead and finish up your last round of this breath.
And after you do so,
Just breathe naturally in and out through the nose.
And maybe notice any changes that might have occurred in the breath itself,
Or in your physical body,
Or even in your thoughts and emotions.
Continuing to just be still and be present with a natural breath a bit longer,
Taking this sense of ease back with you into the rest of your day.
