One of the most effective ways you can relax and let go of stress is to slow down the rate of your breath.
When you slow down your breath,
It stimulates the relaxation response,
Also known as the parasympathetic nervous system.
This response allows you to rest and restore and return to balance.
The following meditation exercise is a practice in consciously slowing down the rate of your breath.
We will take five rounds of slow,
Cadenced breathing,
Where you'll inhale for three counts,
Hold the breath,
And exhale for four counts,
Pausing and holding out your breath at the bottom of the exhale.
I'll guide you through the process.
If at any time you experience strain in this breathing exercise,
Simply let go of the practice and return to your natural breath.
Begin in an easy,
Comfortable seated position.
Feel your spine tall and free.
Take a breath,
Inhale,
And exhale,
Let it go.
Relax your back,
Shoulders,
And your neck.
Allow yourself to become completely relaxed as you practice the following exercise.
We'll begin now.
Inhale one,
Two,
Three,
Gently hold the breath,
Exhale four,
Three,
Two,
One,
Pausing at the bottom.
Inhale one,
Two,
Three,
Hold at the top,
Relax the inner body,
Exhale four,
Three,
Two,
One,
Pausing at the bottom.
Inhale one,
Two,
Three,
Hold,
Relaxing inside,
Exhale four,
Three,
Two,
One,
Pausing at the bottom,
Inhale one,
Two,
Three,
Hold,
Exhale four,
Three,
Two,
One,
Inhale one,
Two,
Three,
Holding the breath,
Exhale four,
Three,
Two,
One,
Pause into stillness.
Turn to your natural breath.
Become aware of your natural breathing.
Allow yourself to find a moment of stillness between each in-breath and each out-breath.
Notice how good it feels for your body and mind to breathe in a slow,
Relaxed manner.
You can always return back to the simple exercise of pausing between your inhale and your exhale.
Let yourself breathe easy and fully as you go about the rest of your day.
