Hello,
I'm Tracy Goldman,
And I'd like to share with you a very simple and effective meditation practice that can bring you into a state of calm,
Ease and peacefulness,
Which is particularly important right now,
Since many of us are in a state of overwhelm,
Anxiety,
And fear about an uncertain future.
It's a simple technique.
We use the breath to calm down the nervous system.
You see,
When we're in an anxious state,
The breath is shorter and more shallow.
When we're at peace,
The breath is longer and smoother.
So by lengthening the breath,
Especially the exhalations,
We reset and recalibrate the nervous system,
Turning on the parasympathetic response known as rest,
Digest and heal,
And sort of putting the brakes on the sympathetic nervous system response known as fight,
Flight.
So it's a very simple technique.
We will count the breath.
We'll begin with a four count inhale and a four count exhale,
And then we'll stay with the four count inhale throughout,
And we'll lengthen the exhale first to a count of six and then eventually to a count of eight,
Thereby doubling the length of the exhalation.
Science tells us that when we double the length of the exhalation,
We turn on the parasympathetic response,
Toning our vagus nerve and recalibrating the body to a state of calm and inner peace.
It's very simple and again,
Very effective.
So let's give it a try.
Begin by coming into a comfortable seat on the floor,
A cushion,
A chair,
Doesn't matter.
Just keep the spine long so the breath flows freely.
And if you'd prefer to lie down,
That's fine.
If you'd like,
You can close your eyes.
Now let's begin with two clearing breaths.
So take a long full breath in and gently release it.
And once more,
A long full inhale,
Smoothly let it go and allow yourself to soften.
Now we'll start the count.
Inhale for one,
Two,
Three,
Four,
Exhale one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Four,
Exhale one,
Two,
Three,
Four,
Inhale one,
Two,
Three,
Four,
Exhale one,
Two,
Three,
Four.
Four.
Inhale,
One,
Two,
Three,
Four.
Exhale,
One,
Two,
Three,
Four.
Now inhale,
One,
Two,
Three,
Four,
And exhale,
One,
Two,
Three,
Four,
Five,
Six.
Inhale,
One,
Two,
Three,
Four,
Exhale,
One,
Two,
Three,
Four,
Five,
Six.
Inhale,
One,
Two,
Three,
Four,
Exhale,
One,
Two,
Three,
Four,
Five,
Six.
Inhale,
One,
Two,
Three,
Four,
Exhale,
One,
Two,
Three,
Four,
Five,
Six.
Now inhale,
One,
Two,
Three,
Four,
Exhale,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
One,
Two,
Three,
Four,
Exhale,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
One,
Two,
Three,
Four,
Exhale,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
One,
Two,
Three,
Four,
Exhale,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Continue on your own counting the breath.
Just a couple more rounds.
And now let go of the count and take a full breath in.
And easily let it go.
Once more like that,
A full breath in.
Gently release it.
And then simply observe your breath without counting it,
Without altering it.
Just notice how it returns to a natural rhythm and pace.
And see if you can determine where you feel the breath in your body.
Where's the easiest point of access that you feel the breath most significantly?
It could be the abdomen or the chest or the nostrils or somewhere else.
And once you find the location that you can sense the movement of breath in,
Just allow your awareness to rest there.
Just feeling the rise and fall of the breath.
Not judging or narrating or dramatizing it.
You may notice that as the breath slows down and smooths out that the thoughts do as well.
You may notice a sense of peace within.
The body's relaxed,
The mind is relaxed,
The breath is relaxed.
Allow yourself to just rest in this relaxed state,
Continuing to observe the flow of breath.
And if you get distracted by other sensations,
Thoughts,
Images or sounds,
Just come back to the breath.
As you continue to breathe smoothly and effortlessly,
Take a moment here just to notice how you feel from this simple technique.
And know that it's available to you at any time.
Be grateful for this time that you took to recalibrate your nervous system,
To let go of some of the difficult thoughts and to bring yourself back into a place of ease,
Peace,
Tranquility and health.
Together,
Let's take a final full breath in of gratitude.
And gently let go of your breath.
I hope you can carry some of this ease and peace into your day and into your life.
Thank you very much.
Namaste.
