Welcome to Dee's dopamine detox guided sound meditation.
Before we begin,
Let's understand something simple.
About dopamine.
Dopamine is often called pleasure chemical,
But it is more accurate to think of it as the brain's motivation and reward signal.
Every time you receive a notification or scroll to a new video,
Take your phone or get a quick hit of novelty,
Even in food,
Your brain receives a tiny message.
Pay attention to this.
This might be rewarding.
The problem is not dopamine itself.
It's healthy and necessary.
The problem is when the brain receives too much fast rewards too often.
Then the ordinary,
It starts to feel slow.
Boring.
Or difficult to focus on.
So this practice is not about the.
.
.
Take out dopamine.
It is to give your brain space.
To recalibrate.
To remember that calm can feel good.
Silence.
Can feel good.
Presence can feel good.
Today.
We will use breath sound and attention to step away from overstimulation and return to your natural baseline.
So.
Find a comfortable seated position.
You can sit on the floor or in a cushion or on a chair.
Let your spine be tall.
But not tense.
Shoulders.
Relax.
And softening your jaw,
Maybe open your mouth.
With your tongue out so you relax this part and then Closing.
For a second,
Allow your eyes to closed and simply listen.
Take one slow breath in.
Through the nose and exhale gently through the mouth.
Again.
Inhale through the nose very slowly.
And exhale through the mouth.
One more time.
Inhale.
And release.
Now.
.
.
For this one you can look as I am doing.
Bring your right hand.
Open towards your face.
Close your index and middle fingers and place your right thumb gently over your right nostril.
Inhale slowly through the left nostril.
Now close the left nostril with your right ring finger and then you hold for 4,
3,
2,
1 and release.
And exhale.
Through dough.
Or their nostril.
Inhale through the right nostril.
Close the right nostril,
Then you hold for 4,
3,
2,
1 and release the left nostril and exhale through the left.
That's great.
Now again,
Inhale through the left.
You close it.
Hold for 4,
3,
2,
1.
Exhale through the right nostril.
Then inhale for That right,
Nostril?
Close it.
Hold for 4,
3,
2,
1.
Exhale through the left.
Inhale.
Continue gently.
Hold for 4,
3,
2,
1 Release.
And keep doing it.
Slow rhythm.
From one side to the other.
As you breathe.
Imagine the two hemispheres of the brain.
Beginning to soften into balance.
Left and right.
Feel from what nostril is.
Slower than the other because of the air flow.
That's totally normal.
Simply.
Surrender effort.
Surrender stimulation.
Simply.
Now stillness.
Continue for three more cycles.
Inhale.
Lock.
Hold.
Exhale.
Inhale.
Lock and hold.
And exhale.
And again.
You're doing great.
And as you keep doing.
.
.
When you arrive to the right nostril.
Simply.
Allow yourself to relax.
Back down your helm.
And simply be immersed.
That sensation of calmness.
And stillness.
Simply.
Sense.
The air.
Flow.
Visualize.
A dim light.
In your chest.
That makes you feel.
So relaxed.
And every time you inhale.
This line.
Lights up.
When you exhale,
This light Deep down.
As you simply observe.
You see this light expanding.
Through your entire chest.
So be it said,
It goes till your abdomen.
Feeling so warm and relaxed.
As you sense these light all around you.
Bending to your arms.
Your neck.
To your head.
Making you feel so calm.
Bring back yourself.
Back to you.
And take a slow deep breath in.
.
.
Inside it out and very slowly open your eyes.
Welcome back.
Thank you.
