Welcome to your practice.
My name is Rishi and today.
We're slowing down.
To have deep rest and to sleep.
We're noticing how we feel and we're releasing.
As much as we can and entering a state of deep rest.
So to start,
Take a comfortable position,
Whether that's laying in your bed,
Or you may be sitting at the airport,
You may be in a recliner,
Wherever you are,
Make sure you're comfortable.
Make sure you're in a place where you can rest.
You can be fully horizontal.
You don't have to be fully horizontal if you choose not to be.
I'm curious to know how your day was.
Was it busy?
With it.
Four,
Was it exciting?
Or was it completely boring?
Just take stock of your day.
And at this point you might be Having some thoughts come up,
Some feelings related to your day in reflection,
Just notice those thoughts and those feelings as they arise.
You can welcome any flood of busy thoughts,
Any strategic thinking,
Any big feelings that are present.
Just allow what's there to be there.
This is just a check-in moment.
And with that.
.
.
How's your body feeling?
When you think about your day.
If any feelings come up,
Where are you feeling?
Where do the thoughts feel really present in your body?
Do they feel like they're only in your brain?
Or do they feel like you're noticing them in your throat or in your abdomen.
Or in your shoulders.
Just consider where you might be feeling.
The feelings and the thoughts that you have at the moment.
And let's take a deep dive into how your body is feeling while we're at it.
But first,
Let's take a deep breath.
You're gonna inhale and exhale through your nose.
Inhale 2,
3,
4,
5,
6 Exhale 2,
3,
4,
5,
6 Now let's tap into your body.
Starting from the top of your head.
The front of your forehead.
And in your brain.
Notice how you're feeling.
Does your head feel heavy?
Does your forehead feel relaxed?
Notice how you feel in the top of your head.
And how about your nose,
Your ears,
Your cheeks?
Notice how you feel.
Notice if you feel any discomfort.
Any muscles that are contracting.
Maybe one of your nostrils is blocked.
Notice how you feel.
In your face.
Notice how your lips feel.
Notice how your eyes feel,
Your neck.
And take a moment here just to Take another inhale and exhale.
And notice how you're able to use the breath to release any tension you may be feeling in your face and in your head.
This time to seven counts.
Inhale 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7.
And release what you're holding in the top of your body and your head.
Notice your clavicles,
The top of your back.
The top of your chest.
Notice your shoulders.
How are you feeling in this area?
This is an area where.
.
.
You may have been bending.
During the day.
This is an area where you may be.
Leaning one way or the other.
You use this area so often for work,
For play.
For leisure.
Take a moment to notice.
Your neck and the upper part of your chest and back and your shoulders.
And take a breath on your own time and count to just release what you may be holding in this area.
Move your focus to the center of your chest.
The upper middle part of your back.
The muscles in your back.
The muscles in your chest,
The tissue of your chest.
Notice how these areas feel.
Allow yourself to.
Take awareness of what you may be holding.
In this area,
If anything.
And allow yourself to,
Again,
Take a moment to just release any tension that you may be holding.
Breathe into any discomfort that you may have.
In this middle part of your chest and upper middle part of your back.
Move down towards your ribs.
Notice your abdomen.
Notice your spine,
Your lower back.
Notice the tissue and the fat.
That you have.
In your abdomen area.
Just notice.
This area,
Notice if your diaphragm feels tight,
If the muscles in that area feel clenched.
Do your ribs feel like they're caving in or flaring out?
Do you notice any pain in your stomach?
Do you have any discomfort in that area?
I want you to just take a breath.
This time on a seven count.
Inhale 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7.
And just give this area some love.
A lot of people have anxiety and gastrointestinal issues.
And some deep breathing can really help with that.
And also just help you to slow down a little bit.
Take a moment to observe your spine.
If you were to draw your spine,
What shape would it be?
Is your spine feeling?
Comfortable in the position that you're in.
Just notice.
No need to fix anything.
Just observe.
Notice how your lower back feels.
You can twist your pelvis.
To the left and right.
Just to allow yourself a little bit of a wiggle to maybe help if you have some pain in that area or discomfort.
Let's take a moment to observe your lower back and shoulders.
Notice how that area is feeling.
Take a deep breath here,
This time to a count of eight.
Focusing on breathing into the lower back area and releasing any discomfort or pain you might be feeling.
Inhale 2 3 4 5 6 7 8 exhale 2 3 4 5 6 7 8 Notice how.
Your lower back feels after taking a deep breath.
Notice if there's still lingering discomfort.
Or if your little wiggle felt supportive.
Regardless.
Try and relax the lower part of your diaphragm and your abdomen.
Including your spine.
Notice your pelvis.
Your glute muscles.
Notice your thighs.
Notice if you're holding anything in this area.
Notice if you need to let it go.
Allow yourself to let it go.
Check in with your knees.
Notice the muscles around your knees.
Notice the tendons around your knees.
The ligaments.
Do you feel pain or discomfort in this area?
What do you feel?
Anything like blankets or sheets rubbing against the skin in this area.
Notice how your knees feel.
Notice your lower legs,
Your calves,
Your shins.
Notice how.
.
.
The muscles in this area feel.
Do you feel itchy anywhere?
Do you feel at ease?
Allow yourself to relax your knees,
Your lower legs.
We'll take an inhale and exhale here.
To the count of nine.
Just focus on breathing into this area and releasing.
Any discomfort or pain you may be feeling there.
Inhale 2 3 4 5 6 7 8 9.
Exhale 2 3 4 5 6 7 8 9.
Notice your feet.
Notice your tendons.
Notice the ball of your foot.
Notice your heel.
Notice your toes.
How do your feet feel?
Have you been on your feet all day?
Do you feel any stiffness in your feet?
Allow yourself to notice how your feet are feeling and wiggle your toes a little bit.
Invite a little bit of movement just to shake away any tension you may be feeling there.
And finally,
Imagine that light is shooting up through your body from your feet all the way up to the top of your head.
And notice the light.
Just dissolve.
Into millions of little stardust particles.
Just sink and settle into this place.
And allow yourself to release everything that you're holding in your whole body.
Let's take some deep breaths,
Focusing on your diaphragmatic area.
The diaphragm is just below your lungs and above your stomach,
So focus your attention there.
Diaphragmatic breathing is helpful for many things.
It can reduce your heart rate.
It can improve the functionality of your autonomic nervous system.
Stimulates your vagus nerve,
Reduces cortisol.
It's also a natural sleep aid because it increases melatonin levels.
Lowers your blood pressure.
So,
Let's begin.
As you inhale,
Focus on drawing your breath.
Into your diaphragmatic region.
And then focus on exhaling from that area as well.
Inhale 2 3 4 5 6 7 8 9 10 Exhale 2 3 4 5 6 7 8 9 Ten.
And we'll do that a few more times.
For a total of 10 rounds,
So we'll do nine more.
Inhale 2 3 4 5 6 7 8 9 10.
Exhale 2 3 4 5 6 7 8 9 10,
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10,
Exhale 2,
3,
4,
5,
6,
7,
Seven,
Eight,
Nine,
10.
Inhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
10.
Exhale,
Two,
Three,
Four,
5 6 7 8 9 10 Inhale 2 3 4 5 6 7 8 9 10 10,
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10,
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Inhale 2,
3,
4.
.
.
5,
6,
7,
8,
9,
10.
Exhale 2.
Three,
Four,
Five,
Six,
Seven,
8 9 10,
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
10,
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Inhale 2,
3,
4,
5,
6,
7,
8.
Eight,
Nine,
10,
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10,
Inhale 2,
3,
4.
5… 6… 7… 8… 9… ten,
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine.
This is the end of your diaphragmatic breathing practice.
If you're still with me.
I want you to visualize an eraser.
Scrubbing out all of the thoughts inside of your mind.
Just keep scrubbing and scrubbing and scrubbing until your mind is clear of all of your thoughts.
I invite you to relax and to rest.
And drift off to sleep.
Aum you Bye.
You Oh.
You you you Home.
