Welcome to this meditation.
I'm Jen Alio from Guided Being brought to you through the Connection Effect.
We'll be moving through coherent breathing for overthinking.
So as you find a comfortable position either seated or lying down.
If you're seated feel your feet gently press into the earth beneath them.
Chin slightly dipped and crown reaching.
Hands can be rested naturally in your lap or you may like to place one on your heart and one on your belly.
If you're lying down enable the surface beneath you to hold you.
Feet naturally falling away from each other.
Slight dip in the chin.
Open heart.
Steady breath.
And as your breath flows with its natural inhalation and natural exhalation.
Allow your mind to greet you where you are.
Allowing the mind to follow its natural tendency to be curious.
And with this curiosity ask your mind to rest on your breath.
We'll complete three cycles of natural breathing.
So there's no need to alter your breathing or change it.
Simply allow your mind to focus on your breath.
To befriend your breath.
To meet your breath where you are.
And then we will add some coherence to your breath.
So that the inhalation and exhalation are the same length.
Sending a message to the nervous system that there is nothing to be concerned about in the regulation of the breath.
Allowing the nervous system to receive this signal of safety.
As we take a breath in for the count of four.
If four doesn't suit you then pick a count that meets you where you are today.
And then without holding your breath simply breathe out for the same count as your inhalation.
Continuing to exchange for the inhalation for a count of up to four.
And then returning the exhalation for the same length.
As your mind now rests on the count of your breath allow your awareness to connect to the sensations that exist within your body.
Perhaps noticing the energy that's circulating throughout your pranic system.
Perhaps becoming aware of any tension you may be holding and consciously releasing this tension as you continue to flow through the count of your breath.
Become aware of the softness of your belly as you flow through your breath.
You may begin to become aware of how the breath moves your body.
There may be an expansion of your torso sideways as your ribs expand to accommodate your inhalation.
And you may notice that your ribs knit back together for your exhalation.
Noticing what the heart is connecting to.
Perhaps even becoming aware of your heartbeat in conjunction to continuing the count of your breath.
Perhaps your heart steadies in response to the regulation of your breath.
It's not necessarily the intention of this practice but your mind may also begin to still the fluctuations of the movement between thoughts.
Almost as though the monkey that often swings from branch to branch in a busy mind is coming to settle.
Coming to rest on the cadence of your breath.
On the count of your breath.
You can continue coherent breathing for as long as you choose to.
You can equally release the count on your breath and return to your natural cadence with the breath flowing in and the breath flowing out with the connection of your mind and your heart.
You may even notice a smile move into your awareness.
As with gratitude you thank yourself for making the time for this practice.
And as you release your hold on the breath you can return your awareness to this present moment and move through your day with increased stillness of your mind.
