Every journey begins by recognizing how we are in this very moment.
The stress that you're experiencing right now has two components.
One is mental,
The story that your mind produces about the current circumstances.
And physical,
Which are the sensations within your body,
The tension,
The discomfort,
Maybe even pain that you're experiencing on the physical level that reflect your current state.
However difficult it may be to be in this state,
I want to invite you to recognize the mental and physical circumstances as they are in this very moment.
We always start right here and right now.
You may tune in into your breath to further diagnose your current state.
If you find that your breath is quick and shallow,
That would mean that you have elevated level of stress.
If your breath is long and deep,
It means that you are closer to the state of calm.
And now to move from the state of current stress towards the calm,
Let us use very powerful breathing technique called 4-7-8,
Which means to breathe in through your nose on the count of four.
Hold your breath on the count of seven and exhale through your mouth as if you are blowing a candle on the count of eight.
We will go through quite a few rounds of 4-7-8,
So you will have a chance to adjust and adapt to this new way of breathing and communicate to your nervous system that you are moving from stress to calm by breathing in and out following this pattern.
So,
Right now,
Take as comfortable position as you can master,
Sitting with your back upright in a way that will facilitate free flow of your breath.
And when you're ready,
Follow my guidance into the breathing.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
In two,
Three,
Four.
Hold two,
Three,
Four.
Hold two,
Three,
Four.
Hold two,
Three,
Four.
Hold two,
Three,
Four.
Hold two,
Three,
Four.
You just communicated to your nervous system that through the breathing technique and you being able to perform it,
You are less stressed.
By simply being able to breathe in four,
Seven,
Eight pattern,
You are confirming that there's less stress in your body and you moved closer to the rest and digest calm state of your nervous system.
Allow yourself to enjoy the current state for a moment and recognize the difference between how you felt just a moment ago and how you feel right now.
You may even create a mental note of how four,
Seven,
Eight breathing technique makes you feel to reinforce that mental pattern of the benefits that are being provided every time you find the courage to breathe this way.
It is a radical act of courage every time you make the choice to breathe this way.
So well done and good job.
I give you a short moment to stay in that new state of body and mind,
To let that new state reinforce the mental and neurological pattern within your body and mind.
So you can be more resilient next time the stressful situation appears.
And as always,
I'll be here holding the space by your side to bring you back when the time is up.
Wonderful.
And now come back and return your awareness from the inner state,
From the state of inner sensations back to your physical senses.
Starting with your vision,
Seeing brighter and dark areas in front of your closed eyes,
Your hearing through the sound of my voice,
The sound of music.
Ever so quiet taste and smell and finally the sense of touch that gives the definition to the shape of your body as it connects through the space around you.
Giving the sense of separateness from the space around you and bringing you even more to the physicality of things.
And finally to conclude,
Take one deep breath in through your nose and out through your mouth and when ready in your own time,
Open your eyes and welcome back.
Thank you.
