Welcome.
This recording is to help you find a sense of center.
Balance.
And regulation your nervous system.
Sometimes when we're spinning in all our day-to-day tasks.
We need to find an anchor point.
Slow things down a little bit.
Without coming totally into a resting state.
We look for this sweet middle ground.
So today we'll be doing two different breathing practices.
The first one will be alternate nostril breathing.
Which means you are going to breathe in through your right nostril,
Plugging your left.
And then out through your left nostril,
Plugging your right.
So it'll go in through the right,
Out through the left.
In through the left.
Out through the right.
We're simply going to use our right hand.
Our thumb and our pointer finger to oscillate back and forth.
This is a very balancing practice.
It brings breath and oxygen into the two different hemispheres of our brain.
And after that we'll transition into coherence breathing.
In for the count of six,
Out for the count of six through the nose.
So before we get started here,
Just see if you can find something solid.
Beneath you.
And as you give your body the chance to land here Pressing down Maybe your body also starts to reach taller.
And take a nice deep breath in and out.
Relaxing the shoulders letting Whatever is here start to soften and melt.
And we'll prepare to begin our alternate nostril breathing.
So bringing your right hand close towards your nose.
We'll begin by bringing our thumb to our right nostril.
And simply breathing in through the left.
And then we release the thumb and we plug the left,
We exhale out the right.
Through the right.
Switch.
Out to the left.
In through the left.
Switch.
Out through the right.
In through the right.
Switch.
Out through the left.
Into the left.
Switch.
Out through the right in through the right.
Lots of air.
Switch out through the left.
In through the left.
Switch Now to the right.
In through the right Switch.
Out through the left.
We got two more rounds in through the left.
Switch.
Now to the right.
Into the right.
Switch.
Out through the left.
In through the left.
Switch.
And down through the right.
And just releasing your hands here,
Letting them relax.
Noticing if there's some energy that's building in your body And we'll switch here to coherence breathing.
So gently breathing in through your nose.
Out through your nose.
Breathing in.
.
.
5 4 3 2 1 in and out.
5.
.
.
4.
.
.
3.
.
.
2.
.
.
And one.
Breathing in.
.
.
And out.
Long,
Slow breath,
Breathing in.
5,
4,
3,
2,
1.
Breathing out.
6,
5,
4,
3,
2,
1 One,
Breathing in… Breathing out.
Breathing in.
.
.
Breathing out coat.
Out End.
Out.
Just a couple more breaths,
Breathing in.
And out.
Last one in.
And out and just letting your breath return to normal here.
Perhaps just noticing if there's a sense of harmony.
A sense of ease that's here now,
That's available.
Can you notice the center of your body,
Of your being?
Maybe right at the heart.
Bottom of your ribs,
Can you notice there's a root there,
There's a center?
And just taking this gentle calmness this peace with you.
You go from here.
