Breathing Into Calmness

Welcome.

In this short breathing practice,

We'll be slowing down the breath,

Finding a balance between our inhale and our exhale.

This rhythmic breathing is known as resonance or heart-coherence breathing,

Helping with reducing our level of stress,

Anxiety,

Or feeling of overwhelm.

So we don't have to do anything straight away,

Just starting taking deeper breaths in via the nose,

Out via the mouth,

Letting go of any tensions and thoughts with your exhale,

Starting to settle in,

Into your body,

In your seated or lying down position,

Allowing your body to feel supported,

Soften your face,

Dimension in between your eyebrows maybe,

Around your eyes,

Relaxing your shoulders,

Your belly.

So for this breathing practice,

I'll invite you to breathe in and out via the nose,

If it's available to you.

If you're familiar with your Ujjayi breath,

You're welcome to use it here.

If your breathing pattern is usually quite fast,

This may feel a bit challenging or awkward and uncomfortable at first.

It may take you a few rounds to settle into the rhythm you know that is completely normal.

You may feel a bit of tingling at the top of your fingertip or lightheaded.

Know that this is completely natural as well.

And if at any point it's too much,

Just come back to your natural rhythm and join back in whenever you need.

Remember that this is a practice for you,

And if you don't have any conditions preventing breathing exercise,

Listen to your body,

This is not a practice then for you today.

And if you're willing to go ahead,

We're going to start soon.

Settling in,

We start in 3,

2,

1.

Inhale 2,

3,

4,

5,

6.

Exhale 5,

4,

3,

2,

1.

Inhale 2,

3,

4,

5,

6.

Exhale 5,

4,

3,

2,

1.

Inhale 2,

3,

4,

5,

6.

Exhale 5,

4,

3,

2,

1.

Inhale 2,

3,

4,

5,

6.

Exhale 5,

4,

3,

2,

1.

Inhale 2,

3,

4,

5,

6.

Exhale 5,

4,

3,

2,

1.

Inhale.

Inhale.

Inhale.

Two more.

And now let your breath come to natural rhythm.

Relaxing your body.

And just note how your body is responding.

Maybe there's a bit of warmth,

Calmness,

Space within your mind or your body.

And just observing.

If you had your eyes closed,

Gently opening them with a soft gaze without focusing on anything straight away.

Coming back fully.

Thanking yourself for practicing today.

And I thank you for meditating and breathing with me.

Wishing you all the best.

Bye for now.