We're going to take a little time here to,
As always,
Bring some awareness and when we bring some awareness to the breath and the body and our current state of being,
We're then going to introduce some triangle breathing.
The triangle breath is one that's used a little less than the very popular square breathing.
The benefit of beginning with the triangle breath is it really helps mirror what the body wants to do when we really want to relax.
When we take that deep breath and allow a sigh,
Letting the breath out,
And naturally the body pauses at the end of that long exhale.
So we're going to really amplify that by now making it conscious.
So when we begin with the awareness practice,
You can then visualize a triangle or be guided by my voice.
And when we lead on to that,
We will breathe in for a count of four through our nose.
We will exhale to a count of four if possible through the nose,
But as always,
Trust yourself and trust your body.
And if this exhale needs to be through your mouth,
That's also perfectly fine.
And then at the end of that exhale,
We'll hold the breath out also for a count of four.
You'll also hear me throughout remind you to relax in the pause.
When we hold our breath in any way,
The body,
The mind is wondering if you're okay because you stopped breathing and the body can instantly tense a little.
So we can use the power of our mind and remind ourselves to just relax.
So sitting or lying comfortably,
If it's possible for you to close your eyes or if it's comfortable,
If not just having a downward gaze,
Always be comfortable in the position you are in.
And just taking this moment of awareness,
Checking in how you are physically in this moment.
Being comfortable is so important.
If you need to adjust your movement,
Then please do.
Being aware of any sensations or discomfort that may exist in your body.
Taking a moment to acknowledge them.
Checking in with how you're feeling emotionally in this moment.
Trying not to get caught up in the thoughts or answers or questions.
Just noting it.
And also become aware of the activity of the mind.
Again,
Just being aware.
Is the mind feeling very busy?
Is there a lot of tabs open?
Perhaps it's pretty okay.
So just observe this.
And begin to be aware of your own natural breath without changing it in any way.
Just noticing the natural rhythm of your breath.
Notice where it's entering and leaving the body.
Through the nose or the mouth.
Be aware of where there's movement in your body.
In your chest,
If it's high up under the collarbones.
Perhaps it's lower down.
Is there movement in your tummy?
Again,
There's no right or wrong.
This is just taking notice of your breath in this moment.
And begin to simply slow it down.
No numbers or no counting at this point.
Just slow down the inhale just a little bit more.
And slow down the exhale just a little bit more.
Inhaling deeply through the nose.
And exhaling through your nose or your mouth.
Really lengthening that exhale for as long as is comfortable.
As you breathe in slowly and deeply,
Feel the expansion.
And with every exhale,
Just dropping the shoulders.
Really letting the breath and letting the body go.
And as you continue in this fashion,
Inhaling slowly and deeply.
And exhaling a little longer,
Really controlling it.
Just continuing for a few moments.
And we'll shortly begin to introduce the triangle breath.
And with this,
As with any breath practice,
Trust your body.
If for any reason this doesn't feel okay,
Or the count feels a little bit too long,
Then it's really important to go at your own pace.
So I'm going to count you down from three,
Two,
One.
I'm breathing in really deeply.
Two,
Three,
Four.
And exhale.
Two,
Three,
Four.
And hold.
Two,
Three,
Four.
Breathing in really deeply through the nose,
Filling up.
And exhale through the nose or the mouth.
And hold.
Relax in that breath hold.
Breathing in.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four.
And hold.
Breathing in as deep as you can,
Really filling up.
And exhale.
Drop the shoulders with the exhale.
And hold.
Relax in the hold.
Breathing in nice and deeply up the side of the triangle.
And exhale,
Just letting it go down the other side.
And hold along the base of the triangle.
And exhale.
Breathing in.
Two,
Three,
Four.
And exhale.
Two,
Three,
Four.
And hold.
Breathing in really deeply,
Feel the expansion.
And exhale.
Drop the shoulders with every exhale.
And hold.
Breathing in the last one now.
And exhale.
And hold.
Allow the natural inhale through the nostrils.
Allow your body to return to natural breath.
Take a moment as the breath enters and leaves the body to just check in how you feel.
After simply slowing down,
Taking control of the breath,
Taking control of your mind,
Your body and your nervous system.
Really trusting the body,
Trusting the messages and taking this time just for you.
