Welcome,
I'm Sarah.
This meditation is an invitation to experience the healing power of your breath.
Your breath is one of the quickest ways to shift out of your fight or flight,
Your sympathetic nervous system,
And into your rest and digest parasympathetic state.
When we feel stressed,
Anxious,
Or overwhelmed,
The breath often becomes shallow and short.
Today,
We'll explore some simple pranayama breathing techniques you can return to any time you need.
Find your way into a comfortable position,
Seated or lying down.
Create a container of peace for yourself for the remainder of this practice,
Somewhere you feel safe,
Supported,
And undisturbed.
Let the mind begin to soften.
Relax the muscles of the face.
Release any tension in the jaw,
Forehead,
Scalp.
Let the shoulders drop.
The belly soften.
The hips and pelvis relax.
Arms and legs heavy.
Hands,
Feet,
Fingers,
And toes at ease.
Allow the body to settle into stillness.
Releasing any residual tension you may be holding on to.
Bring your awareness to your breath.
Simply notice it.
Riding the natural waves of each inhale and exhale.
No striving.
Just awareness.
Feel where the breath expands,
Where it might feel restricted or held.
Just notice.
Relax.
Allow the breath to gently deepen.
Coming into a full yogic breath,
Durga Pranayama.
Inhale into the belly,
The ribcage,
All the way up into the chest.
Exhale from top down,
Chest,
Ribs,
Belly softly drawing in and up.
Begin again.
Inhale,
Bottom to top.
Exhale,
Top to bottom.
Durga Pranayama.
Take a few breaths just like this.
Let that go.
Allow the breath to return to its natural rhythm.
Beginning Samavritti and box breathing.
On your next inhale,
Begin to breathe in for a count of four.
In for four,
Three,
Two,
One.
Exhale,
Four,
Three,
Two,
One.
Inhale,
Four.
In for four.
Exhale for four.
Continue at your own pace.
If at any point this feels strained,
Return to a gentle,
Natural breath.
If it feels available,
You might add a pause at the top of the inhale and the bottom of the exhale.
Inhale for four.
Hold for four,
Three,
Two,
One.
Exhale for four.
Hold for four.
Three,
Two,
One.
Inhale for four.
Continue at your own pace.
Breathing in,
Holding,
And exhaling for the same amount of time,
Following the rhythm of your breath.
And release any control of the breath.
Feel the echo of prana,
Your life force,
Moving in and around you.
Notice the quality of your breath,
The quality of your being,
Any subtle shifts in your mind,
Your body,
Your heart.
Keep your attention anchored to the natural breath,
Feeling the sensation of the breath on the nostrils.
Each time the mind wanders,
And it will again and again,
Gently guide it back to the breath,
Back to the feeling of breathing.
We'll sit in silence for a few moments as you experience breathing into peace,
Allowing your breath to be your anchor.
Bring your awareness to the edges of your body.
Feel the wholeness of yourself in this moment.
Notice the peace that lives within your heart.
Notice the weight of your body,
Heavy and supported.
Take a moment to recognize what you've cultivated.
What might you carry with you into the rest of your day?
Remember,
Your breath is always here,
Waiting for you to return.
Peace is just a breath away.
Thank you for practicing with me today.
Namaste.
I wanna take a moment to say thank you for being here.
It's been so meaningful to begin sharing these practices with you over the last few months.
I'm really looking forward to continuing to share the teachings that have transformed my life with you.
I hope you have a wonderful day.
Until next time.
