Hello,
I'm Shilpa.
Meetings,
Especially important ones,
Make me feel stressful sometimes.
The pressure to perform,
Contribute and communicate effectively makes my mind raise.
But to bring my best self to the table,
I realized I don't need to fight the stress.
I need to acknowledge it,
Manage it and bring myself fully into the present moment.
I'm here to share a technique that I use before starting any meeting.
It is a short breathing and meditation practice that helps me reset,
Focus and walk into the meeting with calmness and confidence.
Let's begin by grounding ourselves with Sama Vritti Pranayama or Box Breathing.
This technique helps to regulate the nervous system,
Bringing steadiness to both body and mind.
This is how it goes.
You inhale through your nose slowly and steadily for four counts.
Hold your breath for four counts.
Exhale gently for four counts through your mouth and hold again for four counts.
This is one cycle.
So this is how it goes.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
This is one round and you continue with the next round.
Repeat the cycle for five rounds at your pace,
Keeping your breath slowly and steady.
At the end of the rounds,
Switch to normal breathing.
That is,
Inhale through your nose and exhale through your nose as you remain seated where you are.
Pregnant women and people with high blood pressure,
Lung,
Heart,
Eye or ear problems should avoid holding or retention of breath.
Instead,
Simply work on equalizing the length of inhalation and exhalation.
That is,
You inhale for four counts and exhale for four counts and consider that as one cycle.
If you feel dizzy,
Lightheaded or discomfort,
Stop and return to normal relaxed breathing pattern at any point in time during the session.
I will start the first round and let you continue with the remaining rounds at your pace.
And at the end of all five rounds,
Continue to remain seated in the same position and switch to a relaxed mode of breathing.
Let's begin.
You can sit in a chair or on a mat supported by a cushion with your back straight.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
I will let you practice at your pace now.
After having finished all five cycles,
Now that you've switched to a relaxed mode of breathing,
Follow the rhythm of your breath.
Notice how your breath is creating space in your mind.
With each inhale,
You invite clarity and focus.
With each exhale,
You release tension and distractions.
Let's ease into a short meditation to deepen the sense of presence.
Bring your attention inward at your heart center,
Which is the center of your chest at the sternum.
Feel the weight of your body,
The steadiness of your feet on the ground if you're seated in a chair.
You're fully here in this moment.
Continue focusing on your breath.
Let your shoulders relax.
Let your jaws relax.
Unclench them.
Let your hands soften.
Let go of any tension you're holding and allow yourself to settle.
Now visualize yourself stepping into the meeting room or logging into the call with calmness and confidence.
Imagine that you're prepared,
Capable and respectful.
With each breath,
You step more fully into this version of yourself,
Which is grounded,
Focused and present.
Say to yourself,
I am calm.
I am confident.
I am present.
I bring clarity,
Focus and ease to this meeting.
Take one final deep breath in and exhale slowly.
Gently bring your awareness back to the room.
Move your fingers and toes and slowly open your eyes if they were closed.
You're now centered and ready to bring your best self to this meeting.
I hope this practice helps you.
Thank you and Namaskar.
