Relax & Focus Intro 10

A no-frills simple practice which is used as an introduction to meditation, it aims at practising concentration and relaxation. Ideal for beginners or for a pragmatic guided practise. We will use two breathing technics: The six breaths in a minute (5-second inhales/5-second exhales) which need no prior training and the alternate nostril breathing (Nadi Shodhan), a common breathing technique.

Transcript

Sit comfortably, Relax and focus. We are going to relax and focus on our breathing for 10 minutes. Inhale deeply. As you exhale, Relax the shoulders, Relax the neck. Just relax. Focus your attention on the breathing around the abdominal area. Just focus and relax. Inhale deeply. Pause and as you exhale, Relax the neck, The shoulders, The arms. You may move a little bit the fingers, The neck to feel the tension. And focus your attention on your breathing around the abdominal area. Relax the body and focus the mind. Inhale deeply. As you exhale, Relax the neck, The shoulders, The arms. Relax. Focus your attention on your breathing around the abdominal area. Let's do a few minutes of six breaths in a minute. Inhale for five seconds, Exhale for five seconds. Use the metronome. Five seconds inhale, Exhale five seconds. Practice in your own way. Inhale five seconds, Exhale five seconds. Focus on the breathing. Inhale five seconds, Exhale five seconds. Focus on the five seconds. Make sure your breathing is in the same tempo as the metronome. Exhale five seconds, Exhale five seconds. Exhale five seconds, Exhale five seconds. Exhale five seconds, Exhale five seconds. Focus the mind on the breathing. Focus on the breathing. Come back to a normal breathing. Observe the sensations if any. Focus your attention on your breathing around the abdominal area. Inhale deeply. As you exhale, Relax the neck, The shoulders, Just relax. And focus your attention on your breathing. Relax and focus. Relax and focus the mind on your breathing around the abdominal area. Let's practice some alternate nostril breathing. Put two fingers on your forehead. Close your right nostril with your thumb. Inhale through the left. Close the left, Exhale through the right. Inhale through the right. Close the right nostril. Exhale through the left. And inhale through the left. Continue for a few minutes. Alternate nostril breathing. Focus on your breathing. Focus on your breathing. Focus on your breathing. Come back to a normal breathing. Focus your attention on your breathing around the abdominal region. Just focus on your breathing. Focus on your breathing. Focus on your breathing. Focus on your breathing. Inhale deeply. As you exhale, Bring your attention on your body, On the room where you are, On noises around you. Once again, Inhale deeply. And as you exhale, You may open your eyes. Thank you.