Hey guys,
Welcome to my meditation channel.
In today's session we are going to practice together a breathing technique.
This technique is called Samavritti and this technique is based on the fact that in order for us to balance our body and our breathing we should count our breath,
Our inhales and exhales and just try to inhale for as long as we exhale.
So what we are going to do here is just a very simple way to practice this technique which is to count from one to four for every inhale and from four to one for every exhale.
So this technique was already posted on my channel and in this version today I offer you the chance to have a longer practice.
I will be guiding you through the beginning of the session especially but then if you already feel like you can do this practice a bit more freely then you will have the time and space for you to really concentrate on your breath,
To practice this technique in your own way and you will have also some very relaxing background music to help you with the concentration and to hopefully bring you a very very calm state of mind.
So we are going to get started.
Go ahead and sit down in a comfortable position as you prefer you can cross your legs or you can take any yoga poses that work for you to do this breathing technique with me here and today.
We are going to try to keep our spine long throughout the session,
Shoulders down and relaxed.
You can close your eyes here and when you are ready we are going to take a deep inhale all together and we are going to exhale deeply and slowly through the nose.
During this practice we will be breathing only through the nose also during the exhales so make sure that you are following this and that you stay relaxed and focused on the counts.
We are going to inhale now counting 1,
2,
3,
4 and exhale through the nose 4,
3,
2,
1.
Inhale once again through the nose 1,
2,
3,
4 and exhale 4,
3,
2,
1.
Inhale 1,
2,
3,
4 and exhale through the nose 4,
3,
2,
1.
Keep counting,
Keep breathing.
On every inhale we count from 1 to 4,
On every exhale we count from 4 to 1.
Inhaling through the nose,
Filling our belly and our chest with air,
Exhaling through the nose and removing the air from the chest and the belly.
Trying to breathe as deeply and slowly as possible,
Taking time for every part of the process trying to enjoy it.
Keep inhaling and exhaling slowly,
Focusing on the counts.
You can imagine the number in your mind,
Use it as a way of concentration.
Inhaling deeply through the nose,
Counting from 1 to 4,
Exhaling through the nose counting from 4 to 1.
Feel how your body raises and falls as you inhale and exhale.
Try to bring balance to your breath,
Counting from 1 to 4 and from 4 to 1.
Inhaling through the nose,
Counting from 1 to 4,
Exhaling through the nose,
Counting from 4 to 1.
Keep doing this,
Focusing on your breath,
The counting and if at some point you just get distracted by thoughts or physical sensations just note that comment,
That sensation,
Accept it and let it go and you can concentrate back on number 1 and inhale through the nose.
There's no need for judgment or shame,
Just be gentle with yourself and patient and keep practicing.
Sending air to your belly and your chest as you inhale,
Removing the air from the chest and the belly as you exhale.
Pay attention to the numbers in your mind,
Pay attention to the movement of your body and focus on your breath,
100% concentrated here and now.
Keep going,
Taking energy and air in,
Counting from 1 to 4,
Exhaling slowly through the nose,
Removing any tension.
If at some point you feel like you need to count faster,
Or slowly,
You can of course do that.
Just make sure that you keep the same distance from number to number,
The same length of time and that you are always counting from 1 to 4 and from 4 to 1.
We want to bring to balance the inhales and the exhales.
Inhaling through the nose,
Filling up your belly and chest with air,
Exhaling through the nose,
Counting from 4 to 1 and letting go the air very very slowly.
Concentrate on the numbers,
Concentrate on your breath.
Keep breathing through your nose,
Counting your breaths,
Bringing to balance your body and mind.
Practicing this deep concentration,
This calmness and steadiness of your mind.
Inhaling from 1 to 4,
Exhaling from 4 to 1.
Very nice.
Gently we are going to let go,
We are going to just breathe naturally as the body and the mind need right now.
You don't need to count anymore.
You can just breathe naturally.
We are going to pay attention now to the feelings after this practice.
Just take some time to acknowledge how your body is feeling right now after doing this breathing technique.
Pay attention now to your breath.
Notice maybe the differences before and after this practice and now take a moment to analyze your mind.
How is your mind feeling after this session?
Do you feel already any benefits?
Very good.
We are going to breathe once again all together,
Taking some energy and air in through the nose and exhaling through the nose again deeply and slowly.
You can now open your eyes,
Letting them adjust to the change in light.
I hope this session was helpful and I will see you here next time.
Thank you,
Namaste.
