Welcome to this relaxing breath work practice.
I am Jerry,
A mindfulness coach and the founder of Nishrayasa,
A holistic wellness studio based in Fort Kochi,
Kerala.
In the next few minutes,
We will use a series of simple breathing practices to help calm the mind,
Relax the body and bring the nervous system into a state of balance.
We'll begin by settling into the present moment and observing the natural breath.
From there,
We'll gently deepen the breath,
Explore a brief breath retention practice,
And finally return to effortless breathing and rest.
This practice is not about forcing the breath or achieving any particular state.
Instead,
It's an invitation to slow down,
Reconnect with yourself and cultivate a sense of ease and inner calm.
As always,
Listen to your body and breathe only as comfortably as feels right for you.
Let's begin.
Find a comfortable position.
Allow your hands to rest naturally.
And if it feels comfortable,
Gently close your eyes.
Take a moment to arrive.
There is nowhere else you need to be,
Nothing you need to do.
Simply allow yourself this time to rest,
Breathe and reconnect with yourself.
Begin by noticing the points of contact between your body and the surface beneath you.
Feel the support that is holding you.
Allow your shoulders to soften.
Relax your jaw.
Let the muscles around your eyes become smooth and relaxed.
Take a gentle breath in and a slow breath out.
Again breathing in and breathing out With each exhale,
Allow yourself to settle a little deeper into stillness.
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Now bring your attention to your natural breathing.
There is no need to change it.
Simply observe.
Notice where you feel the breath most clearly.
Perhaps at the nostrils.
The chest.
Or the belly.
Allow the breath to flow naturally.
Breathing in Breathing out.
Notice the coolness of the inhale.
Notice the warmth of the exhale.
You Now we'll begin to gently deepen the breath.
Take a slow,
Comfortable inhale through the nose,
Feeling the lungs without strain.
And exhale slowly and completely.
Allow the body to soften as the breath leaves.
Again deep inhale and a long slow exhale.
Imagine breathing in calm and breathing out tension.
Now continue at your own pace.
Each inhale bringing in fresh energy,
Each exhale releasing anything you no longer need to hold.
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Breathing in and slowly breathing out.
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Notice how the nervous system begins to settle.
Notice the growing sense of ease.
You Thank you for watching!
Now allow the breath to return to its natural rhythm.
No effort.
No control.
Simply observing.
Notice any differences in how you feel.
Perhaps the mind is a little quieter.
Perhaps the body feels a little lighter.
Rest here with your natural breath.
Breathing in.
Breathing out.
Present,
Aware,
At ease.
The End.
Now we'll move into a gentle breath retention practice.
Only breathe comfortably and never force the breath.
If at any point you feel discomfort,
Simply return to normal breathing.
Let's begin.
Take a deep inhale through the nose,
Fill the lungs comfortably and now hold the breath.
5,
4,
3,
2,
1 Slowly exhale through the nose,
Completely emptying the lungs and now hold the breath out.
5,
4,
3,
2,
1 release and breathe naturally.
Again deep inhale and hold 5 4 3 2 1 slow exhale,
Empty the lungs and hold 5 4 3 2 1 release and continue.
Deep inhale Hold,
5,
4,
3,
2,
1.
Slow exhale.
Hold,
5,
4,
3,
2,
1.
And release.
Now allow yourself to continue this for several rounds,
Each cycle inviting greater calm.
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Now let go of all control of the breath and allow it to find its own rhythm.
Simply observe,
Breathing naturally.
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As we come to the end of this practice,
Take a moment to notice how you feel.
Notice the state of your mind.
Notice the sensations within your body.
When you're ready,
Gently begin to bring awareness back to your surroundings.
Wiggle your fingers and toes and whenever it feels right,
Softly open your eyes.
Thank you for practicing with me.
