Meditation to release stress.
Sit on the floor with your legs crossed or in a chair.
Place your hands in prayer pose in front of your chest and spread the fingers wide.
Move the palms away from one another forming a triangle with your hands.
So there is space between the palms and between the fingers.
While the fingertips of both hands touch.
Thumbs point towards the chest and the fingers upward.
Find a long straight spine and close the eyes.
The gaze is at the tip of your nose.
Start to breathe deeply in and out through your nose.
Inhale,
Inflating the belly like a balloon.
And exhale,
Drawing the navel back towards the spine.
Inhale,
Breathing fresh oxygen in.
And exhale,
Breathing any stress or tension out.
Keep breathing deeply in and out through the nose.
Allowing this diaphragmatic breathing to ground you in this moment here and now.
Start breathing now with a 5-5-5 cadence.
Inhaling for 5 counts.
Holding the breath for 5.
And exhaling for 5 counts.
Keep your eyes closed and your gaze steady to the tip of the nose.
Exhale all the air out.
And we begin.
Inhale for 2,
3,
4,
5.
Hold the breath for 2,
3,
4,
5.
Exhale for 2,
3,
4,
5.
Inhale for 2,
3,
4,
5.
Hold the breath for 2,
3,
4,
5.
Exhale for 2,
3,
4,
5.
Inhale for 2,
3,
4,
5.
Hold for 2,
3,
4,
5.
Exhale for 2,
3,
4,
5.
And continue on your own for about 3 minutes,
Mentally counting the breaths.
If the mind wanders,
Go back to your 5-5-5 counting.
The next time you exhale,
Release the counting and return to your natural breath.
Air effortlessly flowing in and out through your nose.
Remain in stillness with your eyes closed,
Taking a moment to observe the after effects of this breathing meditation.
Let the energy settle and reorganize as your nervous system relaxes.
You are powerful.
You are confident.
You are free.
Stay here as long as you like.
Or if you need to carry on with your day,
Then start to rub the palms of the hands,
Feeling the sound and the friction of the hands rubbing against each other.
And then bring the hands in Anjali Mudra,
In prayer pose,
In front of your chest.
And we seal the practice with a long Sat and a short Nam.
So take a deep breath in.
Sat.
