In this session we'll be using the breath as an anchor
and we'll work towards a situation where you are exhaling for twice as long as you inhale.
In doing so you'll help the body move away from the fight or flight mode which can feel
stressful and unpleasant and move you gradually towards the parasympathetic nervous system
or the rest and digest mode which is where we feel much calmer,
Much more serene.
So just beginning sat with a straight back
back,
Feeling relaxed but alert if possible
and just with the eyes still open taking a few deep in-breaths through the nose
and then breathing out through the mouth.
So breathing in
and out
breathing in
and out
filling the lungs
and letting go
and then just gently closing the eyes
closing the mouth as well
and just breathing in and out of your nostrils for the remainder of the session
Briefly check in with the state of your mind as you begin this session
How does the mind feel right now?
Is it busy or agitated?
If so maybe just accepting this
this is how my mind feels right now and that's absolutely fine
and just briefly moving into the body
noticing the connection between your feet and the ground
your legs and the chair that you're sitting in
also noticing the weight and the heaviness of your body
as gravity just gently pulls you down towards the ground
now moving away from the body and spending a bit of time just listening out for any sounds
that might be present right now
and then just dropping your focus on hearing
and starting to become aware of the sensations related to your breathing
trying to focus on your breathing wherever you feel it most clearly and most strongly in the body
so this could be at the chest or at the belly or at the nostrils
and just go with the part of the body that you feel most comfortable with
so this could be at the chest or at the belly or at the nostrils
just go with the part of the body where it feels most natural
for you to follow your breathing for the remainder of the session
and if the mind has wandered off as it so often tends to
this is nothing to worry about,
Try not to get upset or frustrated
just gently revert your attention back towards your breathing
and now if you can start to gently and comfortably control your breaths
so you want to be working towards a situation
where you're exhaling for twice as long as you're inhaling
to help you do this,
You could count in your mind up to three on the inhale
and then counting to six on the exhale
again you don't want to be short of breath in any way
so try to do this gently and comfortably if you can
and just see if you can gradually get into that rhythm
breathing in for a count of three and then breathing out for a count of six
just bringing the attention back to your breathing if the mind has wandered off
inhale and exhale
and then
inhale two,
Three,
Exhale two,
Three,
Four,
Five,
Six
for some people at this stage the breath will naturally be deepening and slowing
if so you might want to increase the count to a four on the inhale and an eight on the exhale
again no pressure to do so,
So be sure to do whatever makes you feel comfortable
if you're feeling any calmer in any way
as you move away from the fight-or-flight mode and into the parasympathetic nervous system
just inviting you to enjoy any calm or peaceful sensations that arise during the practice today
and now just giving up all effort completely
allowing the mind to be free to do whatever it wants to do
and then just gradually coming back to the room
noticing any smells and sounds that might be present in the area
noticing the connection between your feet and the floor,
Your legs and the chair
and then before you open your eyes just quickly checking in with your mental state once again
how does your mind feel right now,
Is there any subtle change to how it felt earlier
and then just gradually open your eyes and come back to the room
this is a practice which will have hopefully made you feel a bit calmer,
A little bit more
present perhaps,
So just see if you can take this into the rest of your day,
Have a great day
