Hi,
My name is Sylvie and welcome to your breath to brain meditation.
Please find yourself in a comfortable seated position and before we get into any type of breath work today,
Find a few moments to arrive in your space.
Allowing yourself to get settled in your seat,
Soften your shoulders,
Allowing your facial features to soften and maybe your eyes close down if that feels comfortable.
As you arrive in your space,
Begin to draw attention to your breath.
Nothing to change or alter but begin to observe the quality of your breath,
Where your breath shows up in your body and noticing how just the act of attention alone can begin to alter the quality of your breathing.
Begin to breathe in and out through your nose if possible and we'll begin to alter our inhales.
So we'll breathe in through our nose for as long as possible and for the last few seconds we'll bring a second inhale in and then a long exhale out of our mouth.
So I'll do one as an example.
I'll inhale,
Exhale out my mouth.
So together inhale one and then quickly second exhale out through the mouth.
All together inhale,
Exhale.
So taking your time doing another three to five rounds doing our best to keep our shoulders soft,
Our facial features soft.
Seeing if we can find a continuous effortless loop between these inhales and exhales.
We have another 30 seconds to go.
Seeing if there's anywhere you can soften and I'd like you to let go of this kind of breathing,
Returning to your baseline breath and taking a moment to notice any sensations.
Dropping into your body,
Noticing where this is showing up for you today.
And to close off the practice,
We will continue to breathe in and out through the nose if possible and focus on gradually extending our exhale.
So as we breathe in through our nose on the inhale,
Taking in a comfortable amount of breath on the exhale,
We allow our breath to gradually kind of fall out of our nostrils,
Stretching it,
Elongating it and then resume with the inhale and continue this cycle in a way that feels intentional but not forceful or straining.
And we'll arrive here for another 60 seconds or so.
If this feels good,
I invite you to linger here a bit longer and I encourage you to bring this throughout the rest of your day.
Thank you so much for your time.
Have a wonderful rest of your day.
