Hi,
I'm Sophie van Einhold and welcome to Disreslab.
This is an easy breathing practice that will help you tune in to your breath,
Slow it down
and then deepen it.
So whenever you feel ready,
Find a comfortable seated position or lay down if you prefer
to and then close your eyes.
And then let's take a deep breath in,
Filling the lungs and a gentle exhale out.
Now repeat a couple of times at your own pace.
Letting the lungs on the inhale and then emptying them out on your exhale,
Letting go.
And now just breathe in and out through the nose,
Simply allowing the breath to flow in
and out.
Now watch your breath as it moves in and now watch it as it moves back out.
So having your attention to your breath,
Just picture in your mind's eye a bottle and this
bottle fills up as you're inhaling and it empties out as you're exhaling.
And just picture that that bottle is right there into the body.
As you're inhaling,
The breath moves in and it lands down into the body and the bottle
fills up as you're feeling in your lungs.
You're feeling the breath opening up the ribs,
The heart space,
The chest,
Maybe you feel
your shoulders rising a little.
And as you're exhaling,
The bottle empties out.
You feel the shoulders drop softly,
The chest relaxes,
The heart space softens,
The ribs
relax and then the body fills in.
And then with each cycle of breath,
The bottle fills up with the inhale and the bottle empties
out with the exhale.
Just sensing the body opening up as the bottle fills and then sensing,
Feeling the body relaxing
as the bottle empties out with your exhale.
And then keep seeing that bottle filling up and emptying out with each breath.
And whenever you notice your mind has drifted,
It's totally normal.
Simply notice it and then bring your attention back to the breath,
To the bottle filling
up and emptying out.
Notice when the mind wanders and then return back to the breath,
Tune back into the sensations,
The body opening up,
The bottle filling up,
Inhaling,
The body relaxes,
The bottle empties
out with your exhale.
And now let's take a big breath in and a gentle,
Complete exhale out.
Stretch into your toes and into your fingers and whenever you feel ready,
Reopening your eyes.
Thank you for practicing with me today.
