Welcome to today's practice.
Please take a moment to arrive and settle into a comfortable position,
Either sitting with ease and a tall spine,
Or laying down flat.
In today's meditation,
We'll be practicing vishamadhriti,
An uneven breathing pattern used in yoga to calm the nervous system and refine awareness.
The longer exhalation plays an important role.
Extending the exhale stimulates the parasympathetic nervous system.
The body's natural rest and restore response,
Helping to reduce stress,
Slow the heart rate and soften mental tension.
This extended exhale also allows more time for the body to release carbon dioxide,
Supporting the natural elimination of metabolic waste and creating a sense of cleansing and ease physically,
Mentally and emotionally.
As we move through this practice,
Allow the breath to remain smooth,
Unforced and comfortable.
If at any point the ratio feels strained,
Simply soften and return to your natural breathing.
On the inhalation,
Be aware of the body expanding,
Navel,
Ribs and chest to rise.
And as you exhale,
There's a gentle softening as the navel draws back towards the spine.
You have the most influence over the length of the breath at the very beginning,
So be sure to just sip the inhalation and gradually release the exhalation.
Let's begin with a little ujjayi breath.
Inhale smoothly,
Deeply and pause.
And as you exhale,
Har out the breath.
Noticing those muscles in the back of the throat that are gently toning,
Engaging.
Let's see if we can maintain that gentle tone in the back of your throat as you continue to breathe through the nose.
Gently place the tip of the tongue where the teeth meet the roof of the mouth.
You'll feel a little space between the top and bottom teeth.
The jaw is relaxed,
But the throat is gently toned for your purposeful breaths.
Today's ratio will be inhale 4,
Hold for 2,
Exhale for 6,
Hold for 2.
Let's begin.
Breathing out completely now.
And inhaling together for 1,
2,
3,
4,
Holding 1,
2,
Exhale for 1,
2,
3,
4,
5,
6,
Holding 1,
2,
Inhale 1,
2,
3,
4,
Holding 1,
2,
Exhale 1,
2,
3,
4,
5,
6,
Holding 1,
2,
Inhale 1,
2,
3,
4,
Holding 1,
2,
Exhale 1,
2,
3,
4,
5,
6,
Holding 1,
2,
Inhale 1,
2,
3,
4,
5,
Holding 1,
2,
Exhale 1,
2,
3,
4,
5,
6,
Holding 1,
2,
Inhale 1,
2,
3,
4,
Holding 1,
2,
Exhale 1,
2,
3,
4,
5,
6,
Holding 1,
2,
Inhale 1,
2,
3,
4,
Holding 1,
2,
Exhale 1,
2,
3,
4,
5,
6,
Holding 1,
2,
Inhale 1,
2,
3,
4,
Holding 1,
2,
Exhale 1,
2,
3,
4,
5,
6,
Holding 1,
2,
Inhale 1,
2,
3,
4,
Holding 1,
2,
Exhale 1,
2,
3,
4,
5,
6,
Holding 1,
2,
Inhale 1,
2,
Inhale 1,
2,
3,
4,
Holding 1,
2,
Exhale 1,
2,
3,
4,
5,
6,
Holding 1,
2,
Inhale 1,
2,
3,
4,
Holding 1,
2,
Exhale 1,
2,
3,
4,
5,
6,
Holding 1,
2.
As you gently release the structure of the breath,
Allow it to return to its natural rhythm.
Take a moment to notice how you feel.
Sense the quiet that may now be present in the body,
The breath and the mind.
Notice any softening,
Spaciousness or subtle clarity that has emerged.
This is the living experience of yoga.
As the movements of the breath settle,
The fluctuations of the mind naturally follow.
Carry this sense of calm with you as you move back into your day.
Whenever you need grounding or reassurance,
Remember that a longer,
Slower exhale is always available to support you.
Thank yourself for taking this time to pause,
Breathe and reconnect.
Thank you.
