Inviting yourself into a position where you're lying down on your back.
Making yourself as comfortable as you'd like to.
A pillow under your knees to support your lower back.
Or a pillow under your head.
Whatever you might need for your body to be comfortable so that you can go into a state of relaxation as we move into some breathing exercises to help to relax the nervous system and find inner peace.
Attuning to your body and the surface that your body is upon.
Noticing the backs of your heels,
The backs of your legs,
The back of your body.
Noticing the backs of hands,
Backs of arms,
The back of the head.
Noticing all these areas of your body,
Allowing them to melt into the surface underneath you.
Supported by that surface,
Cocooned by that surface.
Invite in a slow deep breath in through your nose,
Exhaling,
Letting go of your past.
Another slow breath in through your nose.
When you exhale,
Release the future,
Your expectations,
Your hopes.
One more slow breath in through your nose,
Exhaling,
Settling yourself into your space,
Into this moment,
And each moment as it arises,
Allowing yourself to surrender into the now.
Attuned to the rhythm of your breath.
Notice your breath at your ribs.
Your ribs expand outward and upward with each inhalation.
With each exhalation,
The ribs move in and down.
Become aware of your breath as it moves in and out of your belly.
Notice the rise of your belly with each inhalation,
The fall of the belly back down with each exhalation.
As we move into deeper breathing,
Diaphragmatic breathing,
Start to notice your breath at your belly,
Maybe bringing your hands on top of your belly.
As you breathe in,
Your belly will expand out like a balloon expanding outward.
When you exhale,
The belly will deflate back down.
Breathing in this way triggers the parasympathetic nervous system,
Inducing the relaxation response,
Bringing a sense of ease,
Harmony and balance within.
Slowly breathing in through your nose,
Expanding your belly,
Your belly expands outward.
Breathing out from your nose or your mouth if it's more comfortable,
The belly goes down.
See if you can make the rhythm of your breath even and equal on your inhalation,
As is with your exhalation.
Taking a few more rounds breathing in this way,
Relaxing your body with every exhalation,
Helping you to maintain a steady rhythm and even flow.
After your next exhalation,
Let your breath go back to a natural rhythm.
Feel the inhalations,
Follow your exhalations.
On this next round of breathing,
We'll begin to extend your exhalation so it's a little bit longer than your inhalation.
You might breathe in for a count of 3 or 4,
Exhale out for a count of 6 or 8.
Whatever is comfortable,
No strain,
A slow breath in,
A longer,
Slower breath out.
Taking a few more rounds breathing in this way,
Letting yourself surrender to your beautiful breath.
After your next exhalation,
Let your breath go back to a natural rhythm.
Notice the quality of your natural breath.
Notice the quality of your mind.
Noticing any changes you might feel or sense in your body.
Noticing the breath and how it's able to influence our mind and our bodies.
The breath is the bridge between the mind and the body,
Appreciating any ease or balance or peace that you've experienced in your mind or your body.
Taking your palms over your heart space.
As you breathe in now,
Breathe to your heart.
As you exhale,
Soften that space around your heart,
Honoring your breath,
Your life force,
Your constant companion.
Have a beautiful rest of your day.
Namaste.
