Namaste,
Fellow traveler.
Get yourself comfortable depending on where you are.
Maybe your office chair,
Your home,
Or you're traveling in a bus or a train,
Or just outdoors.
Sit comfortably.
Let your arms drop.
Palms on your lap or your thighs.
Hairs relaxed.
Gently focus on your breathing.
See if you can abandon everything mental and give your complete attention to your breath.
An intimate awareness.
Feel your breath,
Feel your lungs and the belly as you inhale slow and deep.
Now exhale consciously and slowly.
Let's do this again.
Deep,
Slow inhale.
Fill that lungs and your belly.
Inhale really slow and conscious and allow the stress to really melt away with the exhale.
One last time,
One big inhale,
Filling yourself up like a balloon.
And we hold our breath here.
We gently feel our shoulders broadening and relaxing.
And now exhale really,
Really slow.
As you exhale,
Give permission for any tension or stress to melt away.
Pull your left palm into a fist with your fingertips touching the center of your palm.
Notice the spot where your middle finger is on your left palm.
Now use the thumb of your right hand and press the point on your left palm where the middle finger touched.
This point in the Indian system of Ayurvedic medicine is a marma point to relieve stress and anxiety.
Give it a good pressure with your thumb,
A pressure that you feel comfortable with.
As you continue pressurizing the point,
Inhale for a count of four,
Three,
Two,
One.
Hold your breath for four,
Three,
Two,
And one.
Exhale for four,
Three,
Two,
One.
Hold your breath for four,
Three,
Two,
One.
Let's repeat.
Inhale for four,
Three,
Two,
One.
Hold your breath for three,
Two,
One.
Exhale for three,
Two,
One.
Hold your breath for three,
Two,
One.
Continue this breathing for the same count.
Inhale,
Hold your breath.
Exhale,
Hold your breath.
This breathing is called box breathing or in yogic system this is called Samavritti Pranayama.
This breathing technique is said to make subtle changes in your brain chemistry that helps you relieve anxiety.
Continue your breathing,
The box breathing.
Inhale for four,
Three,
Two,
One.
Hold your breath for three,
Two,
One.
Exhale for three,
Two,
One.
Hold your breath for three,
Two,
One.
Let's continue this breathing.
As you focus on this breath,
See if you can find relaxation in this moment.
The here and the now is exclusive to you.
No one has any power over you in the now.
This moment.
In this moment,
You can find peace,
You can find joy,
Just for one moment.
With a smile,
Repeat after me.
Everything is always working out for me.
Everything is always working out for me.
Everything is always working out for me.
Everything is always working out for me.
Bring back,
Focus on your breath.
Whenever you're ready,
Open your eyes with a smile.
Namaste.
