Hello dear one,
My name is Diana Merzaeva.
Thank you for dedicating this time to build a healthy and strong relationship with yourself.
Breathwork is one of the most powerful and yet most accessible tools to start mind-body connection.
That is why our first session will be dedicated to breathing.
I will guide you through three breathing techniques,
Which you can perform on your own anytime you want.
They will help us to first quiet,
Then balance,
And finally effortlessly draw mind and body together.
Each exercise will be about only three minutes.
Get as comfortable as you can in a seated position with your back straight.
You may use a cushion to sit on,
So your hips will be higher than your knees to avoid strain on the lower back.
Cover yourself in blanket and put on loose clothes.
You can prepare two yoga blocks or anything to support your arm for the second exercise.
You can dim the light and make sure nothing will disturb you during this sacred time of self-discovery.
When it feels right,
Close your eyes and,
In your mind's eye,
See your posture.
Note how you feel right now.
We will start with vagal breathing.
This technique is scientifically proven to soothe the vagus nerve,
Which is responsible for activating parasympathetic nervous system,
Responsible for rest and digest phase,
Meaning that from fight-or-fly mode you can easily switch to relaxation.
This type of breathing helps to reduce stress and anxiety,
Improve digestion and promote feeling of calm and well-being.
Our exhales should be twice longer than inhales.
Try to breathe through your nose,
But if for some reason it is not possible for you,
Breathe as you can.
We will inhale for four counts and exhale for eight.
You can make them longer or shorter,
Depending on how it feels for you.
I will also be counting along the way during the whole practice,
So you can relax your mind and let go of all the thoughts and rest your attention on each inhale and exhale.
Relax your mind and simply follow my voice.
Let's start.
Breathe in.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
Great!
How do you feel now?
Did anything change?
Our second technique is called Alternative Nostril Breathing.
We will be breathing through one nostril and breathe out through another.
Then switch.
It will help us balance our left and right brain hemispheres for mental clarity,
Calm mind,
Enhanced focus and reduced stress.
Shortly,
It helps to achieve physical and mental balance.
Now it is time to use the yoga blocks or a high pillow or anything that you find useful to support your elbow of your hanging arm.
Lift your right or left hand and put second and third fingers between your eyebrows.
I prefer to use my right hand.
Gently close your right nostril with your thumb and breathe in through your left one.
Without any pause,
Close your left nostril with your ring finger and breathe out through your right nostril.
Now,
Don't change anything.
Inhale through your right and switch fingers to exhale through the left nostril.
We will continue like this.
In and out.
In and out.
You can regulate your pace.
Listen to your body.
You can imagine air drawing a crystal triangle between your nostrils and the third eye.
Try to follow the air flow and notice the soft movements of your body breathing.
Awesome!
Continue like this.
In and out.
In and out.
Perfect!
Now,
Rest both of your hands on your hips or where they feel most comfortable.
The third part of our today's practice is to follow your natural breath.
It may seem simple,
But it might be quite challenging.
Try to fully dive into your body.
Feel it and notice its every movement.
Find a spot inside of you to rest your attention on.
It can be your third eye,
Middle of the brain,
Middle of the chest or solar plexus or belly.
If a thought rises,
Do not follow it.
Simply let it pass and return your attention to your breath.
If it is difficult to concentrate,
Do not force it.
It might help to notice the temperature of the air traveling in and out of your nose.
And,
Of course,
Be patient and kind with yourself.
Great!
Let your breath go and notice sounds inside and outside the room.
Feel your limbs.
Slowly,
Our practice comes to an end.
Thank your breath and body for life.
For clean air to breathe.
Thank yourself for taking this time to reconnect with your inner self and physical body.
Hug yourself and put a gentle smile on your face.
Set an intention for today to stop for a moment during the day and take a mindful cycle of breath.
Enjoy the rest of your day and I'll see you tomorrow.
Bye!
