Effortless Revitalising Breathing Practice

Feeling depleted of energy means that even our meditation practice requires effort. As we relax the body, so that the parasympathetic nervous system can receive more energy, it revitalises the body and brain with a more positive attitude and the flow and coherence is more available. Sink into the abdominal breathing practice guided by Tony Samara, let go of the old ways of thinking and observe how a playful, creative attitude grows effortlessly. The track includes background white noise to enhance the meditational experience.

By closing your eyes, and relaxing the body, you will open yourself to the wisdom that is beyond the mere words. You will also receive an energy transmission that is part of each of Tony Samara's tracks here on Insight Timer. Thank you for choosing one of Tony Samara's meditational tracks today.

Transcript

Category 3 Medrop Shea Customers Hello,

I would like to just ask you to prepare for a breathing exercise,

A meditation that utilizes the power of breathing to come back to a state of relaxation,

Which means in a physical,

Biological sense,

This means just relaxing the body so that the nervous system can receive more energy and be in a coherent state,

So that it receives more energy to vitalize the cells of the body and vitalize the organs,

Vitalize the brain,

So that you really feel ready after the meditation to continue in an invigorated,

Happy,

Joyful way with all sorts of situations that may present themselves around you.

With all those situations,

You've just got the more positive attitude towards life.

Relaxation is like sleep.

If you relax and you allow yourself to come back to this deep,

Deep state where the parasympathetic nervous system just helps the body to recoup,

Then your day seems more positive.

Just like when you've had a good night's sleep,

Everything just is much easier.

The flow,

The coherence in your life is much more present and available.

We always have a reserve of energy that we need to tap into and if that's depleted by stress or anxiety or lack of sleep or all the many other things that you know of,

Then even the practice of meditation requires effort.

With this practice,

With breathing in,

Breathing out in this way,

Then everything flows much more easily and it seems like everything comes to you without effort.

So without further ado,

Just taking a moment to relax the body,

Making sure that your physical body is relaxed.

So checking,

Scanning the shoulders and the hips,

The back,

The jaws,

The chest,

Just taking a few moments to relax those parts of your body.

It's very good to be aware of the physical body and when you receive the communication from your body that there is constriction or stress,

Just to breathe out and let go of the stress.

Shoulders just maybe wriggling,

Moving the body a little bit.

You know how you do when you're just stretching and moving at the same time.

This helps to let the body know that it's okay to relax and let go of that tension.

Deep breath.

As you relax the body,

Then just making sure that you're comfortable,

Making sure that as you sit on your mat or on your chair or as you lie down on your mat,

That you're just allowing for the structure to support you.

So if you're lying down,

The mat is supporting you and you can just really let go into the mat.

It's supporting you so there's no need to tense up.

You can just relax,

Let go.

If you're sitting,

Then just make sure that the structure of your body is supporting you,

Shoulders back.

The structure of your body is not scrunched,

You know,

So that you're not tense without knowing it.

You know,

When we just slouch,

Then it's very easy to get tense in a relaxed sort of way.

But now just make sure that your body,

The structure of your body is supporting this natural state of relaxation where you're able to breathe more deeply.

When you're ready,

Just closing your eyes and focusing on the breath,

Just noticing how the breath flows into your body as you breathe in and breathe out without trying to change anything.

Just taking a few moments to connect to the breath.

Deep breath.

Without judgment,

You may notice that you're either breathing a little bit too much,

You know,

The breath is like you're trying to catch up with the energy requirements of the body.

So just relax the breath.

Everything is okay.

You can just breathe in and breathe out without needing to breathe too much or in a rapid sort of way.

You can relax and with your intention,

Just let your breath know that it's okay to be soft and gentle.

Everything is okay.

You're in meditation now,

So there is not much energy that's required so the breath can become more still,

More gentle.

You may notice that you breathe in a shallow way or into your chest without judgment,

Just moving the breath down towards the abdomen.

As you breathe in and breathe out,

Your abdominal muscles,

The space near the belly under the rib cage,

Help to breathe in and breathe out so you're not to breathe in and breathe out.

So you're not using your shoulders or your muscles around the shoulders,

You're using the abdominal muscles and it's a very gentle way of breathing.

So you're just squeezing a little bit and breathing in without effort.

It's just a natural thing that happens when you focus the energy down into the belly,

When you focus the breath so that you're breathing down into the belly,

Abdomen area.

It's not really a mechanical way of breathing or something that you need to sort of worry about.

It's just a reminder.

It's like when you're sitting in meditation,

You're reminding your mind as it wanders off into another thought or another plan or another thing that okay,

It's interesting and fine,

But now I invite you back here.

You're inviting the breath back into the abdomen in the same way,

So the energy's here,

Present.

So the breath becomes like your mantra.

Every time you wander off and your breath sort of goes back to a constricted rhythm or a way of breathing that doesn't really help you to oxygenate your body,

Then just take a few moments,

Breathe deeply into the abdomen,

Remind yourself,

Invite the breath to come back and be more present in this part of the body,

The lower abdomen.

Make sure that you're relaxed.

Now continue breathing in,

Deep full breath,

Gentle,

And as you breathe out,

Letting go,

Extending the out-breath a little,

So you're breathing out everything.

You're really breathing out.

We tend to hold on to some breath in the body as we breathe out,

So we don't breathe out completely.

It's good to breathe out a little bit more than you think or feel comfortable with,

A little bit more than you think is possible,

Just perhaps at the end of the breath just a little bit of a sigh.

So you're squeezing the last little bit of breath out of your body without effort.

Everything is gentle,

Everything is soft.

The breath is not a battle.

The breath is just the place where you can play and enjoy the creativity of connecting to your breath from a new perspective,

From a new sense of presence.

I'm here,

Present to my breath,

Breathing in deep into the abdomen as I breathe out,

Letting go,

Letting go,

And letting go,

And continue this beautiful rhythm.

Incorporate this beautiful rhythm into the way that you connect to your body,

The way that you connect to your breath.

Breathing in deep breath,

Breathe out gently long our breath.

So deep breath.

So so so so deep breath.

So so so so so deep breath.

So so breathing in,

Breathing out,

Connecting to the body in a very mindful,

Aware,

Beautiful way that allows you to continue being connected to the wisdom that the body communicates to you.

The body is very wise,

It always knows when there is tension,

When there is stress,

And sends you those signals not to create the tension or stress in the body,

Muscular pains or bodily symptoms that we're very well aware of,

But rather has an indication that your attitude in this moment needs to be more flexible.

If the wisdom that's being communicated to you is slow down,

Breathe more deeply,

Look after and nurture your body,

And you ignore the message,

And of course the message gets more powerful,

More more intense,

Ends up being perhaps chronic pain that because you haven't addressed or listened or opened up to the message that the body is communicating to you because it wants to make sure that everything is in equilibrium,

Then there is a tendency for our attitude to fall into old habits and ways of thinking that prevent us from being open and receptive and in connection to the body.

It's not your fault,

It's just something that we've learned.

We've learned to not listen to the body,

To listen to the mind,

To be present to the thoughts of the mind,

Which is very useful,

But in the end we also need to be listening to other parts of our being,

You know,

Our physical structure,

Our emotional body,

Our energy needs to be part of the communication and the way that we listen to the communication,

The way we address this communication is your attitude.

If you're open and receptive,

Not just in a mental way,

You know,

Okay I'm open and receptive,

But really in practice,

In the way that you walk your path,

Then your body communicates to you many,

Many interesting wisdoms,

Communications that help you to reach your potential,

Help you to move beyond the constriction that you're facing,

Whatever that may be,

To a space where there is more freedom,

Where your attitude then is more flexible to choose.

I don't need to do it in this way or I can say no,

Or I can create ideas and goals and focused perspectives that help me to like things into,

In a way where everything is in balance.

So there is so much adventure in the way that you breathe,

The adventure of just discovering what is really going on,

What is the communication that's happening in this moment.

If you find breathing to be mechanical,

If you're just breathing in and out and not receiving or connecting to the communication of your body,

Then let go a little bit.

It's not about doing things in a very rigid way,

It's more about your playful creative attitude that allows you to connect and be present to the body in a way that is not normal,

At least in modern society.

So it takes time,

Takes time to let go of those old ways of thinking that prioritize just the mind and sink more deeply into abdominal breathing that connects us and grounds us to the many other levels of communication.

You may wish to practice this throughout your day today.

If you find yourself thinking,

Worrying,

Stressing,

Getting caught in situations and the mind just feeling like a balloon is going to burst or you know just overwhelmed by the intensity,

Then breathe down into the abdomen.

Remind yourself that the breath is part of the communication.

If you're present in your body,

If you're present in this energy field of being here physically,

Emotionally,

Mentally,

Then it's much easier to have a flexible attitude where you choose or are guided to choose beautiful ways of resolving whatever is creating the tension.

It's a gift that you can nurture yourself with throughout today.

It takes a few minutes and you need to remind yourself by breathing in this way for two or three minutes,

Just calming down,

Relaxing and just allowing for the energy to expand beyond the little tension or construction that creates the agitation,

The stress or the anxiety.

Letting go is such a beautiful practice.

So I hope that today the meditation continues,

Helps you to,

Reminds you to let go on a very deep level.

Whatever is happening around you,

It's very useful,

It's very interesting but in the end your attitude is what helps to transform that learning experience to one of joy,

One of joy,

Bliss,

One of creative flow.

Thank you.

Reviews

Another wonderful meditation, a lovely balance between silence and guidance, thanks again Tony.