Welcome to this calming pranayama breath practice.
This practice is a great tool to come back to if you are stressed,
Anxious,
Or need to take a moment to ground yourself.
Begin by settling into a comfortable position.
You can be lying down or sitting up.
The most important thing here is to keep your spine long and neutral.
If you choose to sit on the floor,
Try sitting up on a pillow or folded blanket to help lengthen your spine.
With your eyes open,
Let your gaze drift into the distance,
Not focusing on anything in particular,
But letting your gaze just begin to soften.
Notice your own natural breath.
Without force or effort,
Let your breath flow in its own normal natural rhythm and flow.
As you breathe,
Notice the quality of your breath.
Is your breath deep or shallow?
Fast or slow?
Warm or cool?
Simply notice your own breath,
Knowing there is no right or wrong,
No need to judge or change.
Notice the length of your breath.
Maybe your inhale is slightly longer than your exhale,
Or your exhale is slightly longer than your inhale.
Simply become aware of the length of your breath.
Or your exhale is slightly longer than your inhale.
Simply become aware of the length of your inhales and exhales.
If you notice one side of your breath is longer or shorter than the other,
Start to bring them into balance,
Engaging with your breath now so the length of your inhales matches the length of your exhales,
And the length of your exhales matches your inhales.
Feel into this intuitively,
Or if it helps,
Add a count to your breath.
Begin with a count of four.
Inhaling to a count of four,
Exhaling to a count of four.
Inhaling to a count of four,
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Four.
Exhale 1,
2,
3,
4.
Let each breath be fluid,
Each inhale flowing into the exhale,
Each exhale flowing into the inhale.
Without holding at the top or at the bottom.
Follow your own pace.
Inhaling 1,
2,
3,
4.
Exhale 1,
2,
3,
4.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4.
Keep your inhale to a count of 4.
Begin to lengthen your exhale by one count.
Inhale to 4.
Exhale to a count of 5.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4,
5.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4,
5.
Keep going at your own pace.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4,
5.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4,
5.
Again,
Try not to hold your breath at the top or the bottom,
But let it flow from one into the next.
A steady,
Fluid wave of prana in and out.
If at any time you need to take a free breath,
Please do so.
Then come back into the pattern of inhaling 1,
2,
3,
4.
Exhaling 1,
2,
3,
4,
5.
Continue to inhale to a count of 4 and lengthen your exhale one more count to a total of 6.
Inhale to a count of 4,
Exhale to a count of 6.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4,
5,
6.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4,
5,
6.
Keep going at your own pace.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4,
5,
6.
Feel free to stay here,
Or if it's comfortable for you,
Add a hold of one count at the top of your inhale and the bottom of your exhale.
Inhale to a count of 4,
Hold for 1.
Exhale to a count of 6,
Hold for 1.
Inhale 1,
2,
3,
4,
Hold 1.
Exhale 1,
2,
3,
4,
5,
6,
Hold 1.
Inhale 1,
2,
3,
4,
Hold 1.
Exhale 1,
2,
3,
4,
5,
6,
Hold 1.
Keep going.
Inhale 1,
2,
3,
4,
Hold 1.
Exhale 1,
2,
3,
4,
5,
6,
Hold 1.
If this is comfortable for you,
Stay here.
If you'd like to,
Add one more count to each hold.
Inhale 4,
Hold 2.
Exhale 6,
Hold 2.
Inhale 1,
2,
3,
4,
Hold 1,
2.
Exhale 1,
2,
3,
4,
5,
6,
Hold 1,
2.
Inhale 1,
2,
3,
4,
Hold 1,
2.
Exhale 1,
2,
3,
4,
5,
6,
Hold 1,
2.
Keep going at your own pace.
Inhale 1,
2,
3,
4,
Hold 1,
2.
Exhale 1,
2,
3,
4,
5,
6,
Hold 1,
2.
Inhale 1,
2,
3,
4,
Hold 1,
2.
Complete one more round of breath.
Inhaling 1,
2,
3,
4,
Hold 1,
2.
Exhale 1,
2,
3,
4,
5,
6,
Hold 1,
2.
At the bottom of that last hold,
Gently release the practice,
Letting your breath come back into its normal and natural rhythm and flow.
Take a few breaths here without effort or force,
Noticing what's changed.
When you're ready,
Gently open your eyes,
Letting in as much light as feels comfortable.
Give yourself time to readjust to what's around you,
Slowly taking in the room you're in,
The time of day,
The surface that supports you.
Take as much time as you need to move on from here.
Thank you for joining this practice.
