Thank you for joining me today.
Unite the left and right hemispheres of our body and brain for maximum nervous system balancing and relaxation.
Please find a comfortable place,
Sit or lie down,
From where you won't be disturbed.
Neither close your eyes or soften your gaze.
And begin just observing the breath.
Feel it as it enters your body.
Don't try to change it in any way.
Notice the air come in to the nostrils and travel down the belly.
Feeling the belly up.
Rolling its way up the body.
The side ribs fill.
Chest feels like a wave.
Reverse flowing out.
Chest,
Side ribs,
Belly,
Flight.
Like an ocean wave.
Rolling in and out the shore.
Smooth,
Comfortable,
Relaxed breath.
How much can you feel as you continue to breathe in and out?
How often do you pay attention to your breath?
And slowly bring your hand up your face for alternate nostril breathing.
And use your thumb to open and close one nostril.
And your index middle finger,
Open and close the opposite side.
Breathe in now to the preferred side.
Switch sides.
Slowly exhale.
Breathe in.
Switch nostrils.
Exhale.
And in.
Switch nostrils.
Exhale.
Continuing at your own pace here.
Whatever is comfortable for you.
Feel the body and brain relax.
As we begin uniting left and right hemispheres.
Optimally oxygenating the entire brain.
Just another minute here.
Now take your hands and cross them across your chest.
Hooking the thumbs so that your left fingertips are resting on the right side of your chest.
And your right fingertips are resting on the left side of your chest.
Or over the left side.
Just as we did our alternate nostril breathing.
We're going to now unite the body by gently tapping and stimulating each side.
Let's just begin with the tapping here.
Left side.
Right side.
Left side.
Right side.
Left side.
Right side.
Left side.
Right side.
Like a metronome.
Soft.
Gentle.
Rhythmic.
Butterfly taps.
When you're ready,
Add in the breath.
I'm going to do a four,
Seven,
Eight breath.
Four second inhale.
Seven second hold.
Eight second exhale.
Do your counts in time with your alternating chest taps.
Breathe in.
Two.
Three.
Four.
Hold.
Two.
Three.
Four.
Five.
Six.
Seven.
Exhale.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Inhale.
Left.
Right.
Left.
Right.
Hold.
Left.
Right.
Left.
Right.
Left.
Right.
Exhale.
Left.
Right.
Left.
Right.
Left.
Right.
Left.
Continue on.
And silence here.
For a few more moments.
Enjoy the silence.
And use it in your practice.
Continuing on with alternating taps in the four,
Seven,
Eight breath.
Relax into it.
And continue this four,
Seven,
Eight breath.
As we move back into alternate nostril breathing.
Remove your hands from the chest.
Bring your fingers back up to your nostrils.
Breathe in through one side.
For two.
Three.
Four.
Hold.
Two.
Three.
Four.
Five.
Six.
Seven.
Switch and breathe out for three.
Four.
Five.
Six.
Seven.
Eight.
And in.
Two.
Three.
Four.
Hold.
Two.
Three.
Four.
Five.
Six.
Seven.
Switch and exhale.
Three.
Four.
Five.
Six.
Seven.
Eight.
Inhale.
Two.
Three.
Four.
Hold.
Two.
Three.
Four.
Five.
Six.
Seven.
Switch and exhale.
Three.
Four.
Five.
Six.
Seven.
Eight.
Continuing on your own for a few minutes here.
Use the silence to go deep.
And challenge yourself.
So notice what you can feel.
A few more seconds here.
When you're ready.
Release the nostrils.
Release the breath pattern.
Give the breath back to the brainstem.
And just observe.
Notice all the changes in your body.
And how much more relaxed you're feeling.
After just a short brief practice.
Feel.
The expansion and contraction.
With the belly and the chest.
Breath comes in.
And out of your body.
Notice.
If there's anywhere.
Still holding tension.
And ask your muscles.
Finally relax.
And release.
And let go.
And release.
When you're ready.
Start to gradually.
Move your fingers.
Your head.
Or your toes.
Some light.
Gradual movement.
Awaken the body.
Maybe.
Take a full body stretch here.
And melt.
Or open the eyes.
Taking in your surroundings.
I hope.
You enjoyed.
This meditation.
I hope.
That you enjoyed.
This full body.
Integration.
You practice here with me today.
Thank you.
For joining me.
Namaste.
