Welcome.
This short practice focuses on the power of the exhale to release tension and to bring a sense of calm.
In the Vinaya Yoga approach to yoga,
Extending the exhale is a key tool for deep relaxation.
So when you feel ready,
Find your way to a comfortable position,
Either seated or lying down.
If it's comfortable,
You could close the eyes or soften your gaze.
And just take a few moments here to settle in,
Becoming aware of any areas of tension in your body,
And just encouraging them to maybe release a little.
Now move your awareness to your breath.
Without forcing,
Begin to smooth out your inhales and exhales.
Notice how the breath naturally flows.
We're now going to begin to refine the breath a little.
So when you feel ready,
Inhale gently through your nose and exhale smoothly and fully,
Allowing any tension to release with the exhale.
Just repeating this process,
Inhaling gently through the nose,
Exhaling smoothly and fully,
Allowing the breath to carry away any tension.
Now let's see if we can lengthen the exhale a little.
So if it's comfortable,
Inhale for a slow count of four,
And then exhale for a count of six.
Inhaling for four and exhaling for six.
Try and keep the breath steady and comfortable.
As you breathe,
Feel the sensation of letting go with each exhale,
Softening any areas of tension.
Every breath allows you to settle a little deeper into relaxation.
When you feel ready,
Take one last deep breath in and a long,
Slow exhale.
When you feel ready,
You can slowly open the eyes.
Thank you for practicing with me today.
