Sat Naam,
I'm Susan Robertson and I will be leading you through a breathwork technique that will help you reduce stress and find inner peace and stillness.
Inspiration is the act of breathing in the strength of Spirit,
In spirititus,
The breath of the Divine.
Exhalation is the act of letting go,
Letting go of all that you don't need.
Adults in a restful but normal state will often breathe at a rate of 12 to 20 bpm,
Depending on your stress levels.
When we are deeply relaxed,
We may breathe at a rate of 3 to 8 bpm.
During this meditation of inhaling and exhaling,
We will focus on bringing your breaths down to a rate of 3 to 4 bpm.
You want to breathe in through your nose and out through your mouth.
In listening to this singing bowl,
Every 10 seconds,
You will change from inhaling to exhaling and I will guide you.
In the beginning,
You may need to take an extra breath.
That's okay.
Again,
Just allow your breath to slow down.
And if you need to take an extra breath,
Go ahead.
And as you slow your breath down,
You will find yourself shifting from a stressed state into deep relaxation.
So let's begin.
Breathing in,
Deeply,
Gently,
And slowly.
Breathing out,
Deeply,
Gently,
And slowly.
You want to breathe in when the sound of the ding occurs and exhale when you hear the second sound.
Allowing yourself to go even deeper within.
Slowing down your breath.
Gently focusing on breathing in and breathing out.
So breathing in,
Deeply,
Gently,
And slowly.
And exhaling.
Very relaxed,
Very slow.
Breathing in,
Breathing in spirit,
In spiritus.
And exhaling all that you don't need.
Letting go.
Breathing in,
Feeling your body relax,
Breathing in the white light of spirit,
And exhaling all that you don't need.
Dropping deeper down.
Relaxing.
Breathing in and exhaling.
Breathing in white light of spirit and letting go.
Relaxing deeper down.
In.
And out.
Breathing in,
Connecting with spirit.
And exhaling,
Feeling the light of spirit all around you.
In.
And out.
In.
And out.
And now allowing yourself to go back to your normal rhythm and pace.
Feeling the light of spirit as you breathe in.
And as you breathe out,
Feeling the light of spirit all around you.
Relaxing.
And as you breathe in again,
This act of allowing spirit to come in.
And with every exhale,
You exhale spirit,
Sharing love and gratitude.
As your breath goes back to its normal rhythm and pace,
You allow yourself to take a look at your day.
Breathing in spirit and sharing spirit all throughout your day.
Namaste and Sat Naam.
