In this meditation,
We will release anxiety from our minds and bodies by doing what's called Samavritti or balancing breath.
Sometimes we feel anxious from either the thoughts in our own minds or simply from feeling this blanket of anxiety from the collective consciousness in the world right now.
Either way,
It can create internal struggle and stress.
So this practice is very simple.
What we'll do is we'll count the breath.
The inhale will be a count of four.
We'll hold the breath for a count of four.
Then we'll exhale to the count of four and hold the breath out to the count of four.
So let's begin by coming into a comfortable seat.
Allow your shoulders to relax and if you wish,
Your eyes can close.
Let's begin by taking a long,
Smooth breath in and releasing the breath.
Feel yourself soften and settle.
One more time,
A long,
Smooth breath in and this time we'll just hold the breath momentarily at the top.
You can sigh this one out if you like,
Letting go of any accumulated tension or strain.
We'll begin with an inhale to the count of four,
Three,
Two,
One and let's exhale four,
Three,
Two,
One.
Three more like that.
Inhale four,
Three,
Two,
One.
Exhale four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Release it four,
Three,
Two,
One.
Now we'll inhale for four,
Three,
Two,
One and we'll hold it four,
Three,
Two,
One.
Release the breath four,
Three,
Two,
One and hold empty four,
Three,
Two,
One.
Again inhale four,
Three,
Two,
One.
Hold but stay relaxed.
Three,
Two,
One.
Release the breath four,
Three,
Two,
One and hold empty four,
Three,
Two,
One.
Again inhale four,
Three,
Two,
One.
Hold relaxed four,
Three,
Two,
One.
Release four,
Three,
Two,
One.
Hold relaxed four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Hold relaxed four,
Three,
Two,
One.
Release and relax.
Four,
Three,
Two,
One.
Hold empty four,
Three,
Two,
One.
3,
2,
1,
Continue on your own.
Relaxing into each of the four phases of breath.
If it's more comfortable for you to take a shorter or longer count,
Feel free to do that as long as you keep it equal.
Relaxing into each of the four phases of breath.
Noticing if one of the four parts is more challenging than the others.
For some it's holding the breath empty,
For some it's holding the breath full.
Just notice.
And the next time that you're ready for the inhalation,
Take a longer,
Fuller breath in.
Pause when you get all the way full.
And then let all the breath go and allow yourself to relax and soften.
And then take another long,
Deep breath in when you're ready.
Pause,
Hold it,
And you can sigh this one out if you like.
Feeling yourself relax and settle.
Now just observe the breath as it returns to any natural rhythm and pace.
Perhaps noticing that the breath is a little freer.
You've brought more suppleness and vitality and flexibility to your lungs,
To your mind,
And to your whole system.
So as you sit and observe the smooth flow of a natural breath,
Take time also just to observe that freedom in your mind.
Freedom from worry,
Anxiety,
And in that freedom,
In that spaciousness,
Perhaps you can just be open to receiving any wisdom,
Any thoughts,
Any inspiration from the universe.
And when we sit in meditation,
It's an opportunity to receive.
So wherever your hands are resting on your legs or lap,
Just spin the palms up and let the hands rest in a gesture of receptivity.
Just simply being open to receiving any guidance,
Any image or words or thoughts.
And sometimes there's just nothing and that's perfectly appropriate.
Just simply being open to receiving is enough.
Sometimes things come later.
Continue to observe your breath.
And as you sit,
Just be open to receiving any thoughts,
Any emotions,
Any thoughts,
Any emotions,
Any emotions.
And now bring your two palms of your hands together in front of your heart.
In a gesture of gratitude,
You can bow the head.
Take a moment here just to be grateful for this time you've taken for yourself to bring more health to your lungs,
More freedom.
With gratitude in mind,
Taking a long,
Slow,
Deep breath of gratitude.
Pause and release your breath.
Release your hands whenever you're ready.
Open your eyes and greet the rest of your day from this new spaciousness.
Namaste.
