Hello,
Aaron here and this is a short breath based meditation to drop yourself into your parasympathetic nervous system.
Start by settling into your comfortable seat.
You can sit cross-legged on the floor on a cushion,
You can lie on your back on a mat or on a bed if you prefer.
Once you find your position,
Just start to slow the breath down.
Start to breathe right down into your abdomen,
Feeling your belly expand as you inhale and contract as you exhale.
Just drawing out the inhales,
Drawing out the exhales.
Notice the calming effect that this has on your system and take a moment just to check in with how you're showing up to this meditation.
Just notice how your mind is feeling at the moment.
Are you feeling rested,
Centered or maybe a little bit more restless with lots of thoughts?
There's no right or wrong answers,
Just allowing it to be exactly as it is.
So we're gonna start to breathe into the three sections of our lungs,
Our belly,
Our ribs and our chest at a ratio of three is to two is to one.
So let's do this all together.
I'm going to guide.
So we start with a clearing breath,
Breathe in through the nose,
Open the mouth,
Release.
Inhale belly,
Belly,
Belly,
Ribs,
Ribs,
Fill all the way to the top up to the collarbones,
Fill the lungs,
Hold the breath at the top.
Notice what happens as you pause and hold the breath internally.
And release slowly and controlled through the nose all the way through to the bottom.
Come right to the bottom of the exhale so that you can start a fresh breath.
Then again inhale belly,
Belly,
Belly,
Ribs,
Ribs,
Fill all the way to the top,
Fill the lungs 360 degrees.
Also filling the back,
The sides,
Pause at the top.
Hold the breath internally and observe your internal environment as you hold the breath.
And release slowly and controlled through the nose all the way to the bottom.
Inhale belly,
Belly,
Belly,
Ribs,
Ribs,
Fill the lungs,
Inhale right to the top,
Fill bottom to top.
Lungs fully expanding using your full lung capacity,
Pausing at the top.
And release slowly and controlled through the nose all the way to the bottom.
Now continue with this for another few breaths at your own pace with your own breath.
So if this count of six was straining for your lungs,
You're free to reduce that to a count of five or four.
If you feel like you have extra capacity you're free to increase this breathing count.
The important thing is that you focus on filling the three different sections of your lungs,
Filling your belly,
Your ribs,
And your chest using your full lung capacity.
Coming right to the top and right to the bottom of your breath.
Allow yourself to just be curious about the breath,
Noticing what happens the moment the inhale starts as the lungs expand in all directions.
Noticing what happens in the little pause in between the inhales and the exhales.
And then following the exhale all the way to the bottom.
Noticing also what happens in the pause between the exhale and the inhale.
And just continuing here at your own pace with your own breath for another minute in silence.
You can complete one final cycle of breath,
Making sure to come right to the bottom of the exhale.
And then you can just allow your breath to return to normal.
Ocean breaths,
Allowing the breath to just roll in and roll out like the waves of the ocean.
No effort,
No trying.
And take a moment to just sit and observe the change in your physiology from this simple breathing exercise.
And you can gradually bring yourself back to the surface or continue seated here in meditation.
I'll leave you at that.
Come back to this breath any time that you want to reset your nervous system throughout your day,
Or to start or finish your day with peace.
Thank you for listening and I'll see you for the next one.
