Hello and welcome,
I'm Sophie and I'm going to guide you through this exercise,
And this exercise we call Recover,
Relax and Restore.
It's a unique blend of sophrology and oxygen advantage breathing techniques aimed at harmonising the mind and the body.
This immersive practice is crafted to down-regulate the nervous system,
Encouraging a deep connection with your senses and fostering gratitude from within.
Through the gentle cadence of a nasal breathing exercise,
You will discover the power to optimise oxygenation,
Enhancing blood flow to the brain.
The benefits are improved mental clarity and a profound sense of wellbeing.
Moreover,
This exercise aids in the relief for headaches by harnessing nasal nitric oxide.
It also lends support in mitigating fatigue and mild concussion symptoms.
And now we'll begin our session.
And this exercise is called Recover,
Relax and Restore,
And it's aimed at enhancing blood flow to the brain,
Along with down-regulating the nervous system,
Plus also noticing the muscles.
And to begin,
Getting comfortable in your chair,
And I'll speak in the eye form,
I close my eyes so that I can concentrate better on myself.
I become aware of my body between the earth and the sky.
I become aware of gravity,
The gravity that's keeping me anchored on this earth.
I become aware of my body and the space it takes up in the world,
And that I have a right to take up space in the world.
I become aware of the sounds far away,
Of the sounds nearer at hand,
And of the sounds from my own body,
My breathing or my heartbeat.
And I welcome those sounds without trying to work out what they are.
And now I become aware of everything that's happening in my first system,
My head.
I become aware of my forehead,
My eyes,
The muscles around my eyes,
My nose,
The air that's going in,
And the slightly warmer air that's coming out.
My mouth and jaw.
I become aware of my ears,
The back of my head.
And I become aware of my whole first system.
And now I focus on my neck and shoulders,
The second system,
The back of my arms,
And the back of my hands,
All of the second system.
And then I focus on my chest area,
My upper back,
The underside of my arms and the palms of my hands and fingers,
All of my third system.
And then I become aware of my fourth system,
The area between the chest and the navel,
The middle part of the body.
I become aware of the middle part of my back and all the internal organs,
All the physical sensations.
Then I become aware of my fifth system,
The hip area,
The lower abdomen,
The internal organs all the way down the legs,
Feet,
And the toes,
All of the fifth system.
And now I focus on the whole body,
My sixth system.
I become aware of the weight of my body,
Temperature of my body,
And the size of my body.
And then with this awareness of my whole body,
I have this feeling of how lucky I am to have this body.
How this body gives me the ability to feel,
Hear,
Sense,
Touch,
And taste.
How this body allows me to live emotions.
Without this body,
I can't do any of those.
So this feeling of appreciation,
Coming in fully through the nose,
And a normal breath out.
And we're going to hold our breath,
Lift our arms up,
And we're going to tense every muscle in the body.
Tense,
Tense,
Tense,
Tense.
Breathe in,
And release.
Release,
Relax,
And let go.
And just take a moment,
Breathing out any tensions that still remain in the body.
I'm going to do this one more time.
So for this,
I breathe in through the nose,
Out through the nose.
Hold the breath and lift the arms and tense every muscle in the body.
Squeeze and tense,
Tense a little bit more,
A little bit more,
A little bit more.
Breathing in through the nose,
Breathing out through the nose.
Relaxing,
Releasing,
And letting go.
And just taking a few moments,
Breathing out any tensions that still remain in the body,
Both mental and physical with the breath.
Now we're going into an integration pause.
This is where we just become aware of everything that's happening in the body.
All the physical sensations that you may be feeling,
Just noticing without judgment.
Any heat,
Any coolness on the skin,
Any tingling,
Just noticing.
And then we're just breathing energy into the body through the feet.
And it can either come through the earth or sunshine.
And if it comes from sunshine,
Perhaps it's just coming in through the skin of the feet.
Breathe.
And we'll start by breathing in energy into the fifth system,
So into the legs.
Breathing out and just hearing the cells harmonizing as you breathe out.
And now breathing energy up into the fourth system.
Breathing in this energy,
It's between the sternum and the navel or the internal organs,
The lower part of the back.
And as we breathe out,
Awareness of the cells harmonizing.
In energy up into the third system,
The chest area,
The upper back,
Underside of the arms,
The palms,
And the fingers.
Breathing out,
Awareness of the cells harmonizing.
Breathing in energy up into the second system,
The neck and shoulders,
Outer side of the arms and hands.
Breathing in this energy.
Breathing out,
Harmonizing the cells.
We're breathing energy up into the first system,
The head.
And as you breathe out,
Awareness of the cells harmonizing.
Whole body,
As if the whole body is breathing.
And as you breathe out,
Awareness of the cells and the whole body harmonizing.
And an integration pause.
Awareness of all the physical sensations that you're now feeling in the body.
Now we're going to do the first breathing exercise.
It's known as a humming breath.
And then we'll go straight into some cadence breathing.
So for this exercise,
We'll be breathing through our nose.
So we're going to breathe in through the nose,
A normal breath in.
And as we breathe out,
We hum our out breath.
So it sounds like this.
Now we're going to do that three times.
Starting with our first,
Breathing in through the nose.
Breathing out and humming.
And a second time,
Breathing in.
And a third time at your own pace.
When you're ready,
Breathing in and humming.
And just noticing the body.
We're going to go into some cadence breathing.
This breath will be counting in for the count of five.
Breathing out for the count of five.
And then we're holding the breath for the count of five seconds.
And then we'll breathe normally for ten seconds.
And repeat.
We'll be doing this for two minutes.
This is done nasal breathing.
If you find that difficult and you need to take a pause,
Do that.
And then just come back into it when you're ready.
To begin,
We're taking a breath in through the nose.
And a normal breath out through the nose.
Breathing normally for ten seconds.
Breathe in,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four,
Five.
Breathing normally,
Ten seconds.
In,
Two,
Three,
Four,
Five.
Out,
Two,
Three,
Four,
Five.
And taking a breath in through the nose,
Out through the nose.
Hold the breath,
Two,
Three,
Four,
Five.
Breathe out and relax.
And we're going into an integration pause.
Once again,
Just noticing how you're feeling after doing that exercise.
Noticing any physical sensations that the body is feeling.
So to begin,
I want you to imagine something you can see that you're grateful for.
It might be something in nature.
It might be a lovely sunrise or the sunset.
Just something that you can appreciate seeing and just visualizing that with gratitude.
And just noticing how this internal sight,
When you're grateful for it,
Hearing.
I want you to imagine hearing something that you are grateful for.
Your laughter.
It might be a loved one's voice.
It might be something in nature again like the ocean.
Just seeing what you can hear and what you're grateful for when you hear this sound.
And again,
Just noticing where this happiness,
This gratitude sits in the body.
And now something that you can smell.
It might be a view.
It might be the smell of coffee or rain.
Noticing that internal smell.
And now taste.
Imagining something you can taste that you're grateful for.
It might be your favorite food.
And as you imagine this,
Just taking notice of how the body is feeling.
When you imagine something that you love to taste.
Noticing how the body responds when you think of something that you're grateful to touch.
And an integration pause once again.
Coming into the body and noticing how the body is feeling.
All the physical sensations that the body is feeling.
And now we're going to become aware of the muscles in the body.
As you breathe in,
Become aware that you have these muscles.
The shape and the presence of the muscles.
And as you breathe out,
Send gratitude,
Appreciation for the muscles.
And even a smile at the muscles.
And you may see the muscles smiling back at you.
And then we're going back to a time when the muscles were being formed.
Become aware of the muscles then with the energy in them that created the muscles.
And then become aware of the muscles now with that same energy force within them.
The power to recreate.
And become aware of the muscles in the future.
Full of that powerful life-giving energy.
This life-giving energy that created the muscles.
And an integration pause.
Awareness of everything that's happening in the body now.
All the physical sensations.
And then activating three of the capacities.
As I breathe in,
I activate my capacity to trust myself and have confidence in myself.
As I breathe in,
I activate my capacity to harmonize my mind,
My body and my spirit.
As I breathe in,
I activate my capacity to create a positive future full of well-being.
And then I begin to move my body and stretch my body in a way that I feel like moving and stretching.
And I take all the time that I need.
And when I'm ready,
I open my eyes.
And if you have a journal and a pen handy,
It's a great idea to just write down a little bit of the experience that you felt.
Any physical sensations you felt.
In this way we integrate the mind and the body.
Thank you for joining me today.
I hope you enjoyed this session.
