Close your eyes and take a big inhale in through the nose,
Elongating it as much as possible and exhaling out through the mouth,
Releasing anything.
So exhale,
Inhaling in through the nose,
Inflating the belly,
The chest,
The back and exhaling out through the mouth.
And one last round of diaphragmatic breath,
Just inhaling,
Pushing the belly button away from the spine and exhale out slowly through the mouth through the nose and gently placing your hands on your heart and start connecting with your own heartbeat.
Observe the quality of this heartbeat of yours,
Of your unique sound and resonance and observe how your energetic body is feeling.
How your emotional body is feeling,
How your physical body is feeling and how your mental body is feeling.
Without judgment,
Just observing what arises without needing to change it.
Continuing to feel this heartbeat within your chest and we're going to start a cardiac coherence practice.
Normally this would go on for a full five minutes and you can do it as much as you want,
As many times as you want during the day in order to ground yourself.
It's very easy,
It's about counting,
Inhaling into five and exhaling to the count of five and just continuing to do this for five minutes.
We will do a bit of shorter practice today so if you'd like to you can let go of your hand find your comfortable seat or lying down position and we're slowly going to inhale to the count of one two three four five and exhale for five four three two one inhale for one two three four five exhale for five four three two one inhale for one two three four five exhale for five four three two one inhale for one two three four five exhale for five four three two one inhale for one two three four five exhale for five four three two one inhale for one two three four five exhale five four three two one inhale for one two three four five exhale for five four three two one inhale for one two three four five exhale for five four three two one inhale for one two three four five exhale for five four three two one inhale for one two three four five exhale for five four three two one inhale for one two three four five exhale for five four three two one and then allow your breath to return to a normal rhythm and observe if you notice any changes maybe placing your hands on your heartbeat again maybe the qualities of your heartbeat has changed maybe it's slower maybe it's faster maybe it's the same and just allowing this heartbeat of yours to be your anchor your anchor back into the body and maybe even an indicator observing in your day-to-day life how the heartbeat changes in moments of joy,
In moments of calm,
In moments of stress,
In moments of anticipation or even in moments of intense emotion regardless of the quality of emotion
