Welcome,
It's Chetan Amin,
Positive Mental Health and Wellness Coach and the founder of Yoga for the Soul Retreats.
I'm going to guide you through an audio known as the Mind Soother,
A practice that will ground,
Balance and tranquillise you.
Wonderful for calming the mind,
Soothing the nervous system and it can also give you a little pick me up when it comes to your energy.
Perfect for to start or end the day with.
It's a seated practice,
So if you choose to sit on a cushion on the floor,
Make sure you use enough cushions to raise the buttocks to get a slight tilt forward in the pelvis,
So the lower back's at ease.
Knees should be on the floor or supported with other cushions.
If you wish to sit in a chair,
Do so.
Have the soles of the feet flat to the floor.
You can rest the back of the left hand in the palm of right in the lap or if you wish to roll the forefinger to root of thumb,
Palms face down on the thighs and knees,
Do so.
If comfortable,
Close the eyes.
If you'd prefer to keep them open,
Just have a soft gaze lowered to a fixed point.
Allow the shoulders to relax back away from the ears.
Feel the weights evenly balance from right to left to left buttock.
Walk from the tailbone up the length of spine,
Aligning with neck,
Head through the crown.
Release through the jaw,
Ear to ear.
Feel the root of tongue soften.
Facial features relax,
Scalp letting go.
And feel the whole body,
Whole body,
Whole body and rest into the natural flow of breath.
Be aware of the quality of breath.
It's naturally slow and deep.
Or is it more shallow and fast?
Does it sit in the chest or abdomen?
And rest the awareness at the abdomen,
Imagining the breath spreading in and out at the navel.
And feel that gentle movement of abdomen with the natural breath.
Gentle expansion with the inhalation,
Slight compression with the exhalation.
And introduce a mental count from nine back to zero.
Abdomen breathe in nine,
Abdomen breathe out nine.
One natural breath.
Abdomen breathe in eight,
Abdomen breathe out eight.
Another natural breath.
Continue the mental count backwards.
If zero is reached or count is lost,
Begin again at nine.
Cease the count.
And moving into alternate nostril breathing stage one.
Raise the right hand,
Right thumb blocks off the entrance of right nostril like a vacuum.
Index and middle finger rests at eyebrow centre.
And follow the breath up the left nostril to eyebrow centre on the inhalation.
And the exhalation back down the left nostril.
Following the breath four more times up and down the left nostril.
After the next exhalation,
Close left nostril with the thumb,
Right thumb.
And mentally count five breaths up and down the right nostril.
After the fifth exhalation,
Lower the right hand.
And follow five mental breaths up and down both nostrils to the eyebrow centre.
And after the fifth exhalation,
That's completion of one round.
Moving into another practice.
Raise the right hand,
Close the right nostril.
Five up left,
Five up right,
Five up both.
Continue at your own pace.
After the next exhalation,
Cease the practice.
Moving into humming bee breath,
Where you block the ears,
Awareness sits at the tip of spine,
Lips are touching,
Teeth slightly apart.
And on the exhalation,
Making a soft humming sound,
Block the ears and breathe in.
Final round.
Lower the arm.
Lower the arm.
You may wish to stay in this internalised quiet space,
Do so.
And if you do wish to externalise,
Move back into the activities of your day,
Just take a couple of minutes to connect back through the senses,
Fully be grounded and then do so.
