Hello,
I'm Joanne and we're doing today a breathing practice for regulating emotions.
When we feel a negative emotion and we want to respond in a situation,
It can often be in a negative way.
So first,
Take a long,
Deep breath.
Now,
Keep breathing deeply,
Inhale and exhale and focus on each breath.
Imagine you're inhaling prana,
Which is our life force with each breath.
Feel the prana entering your body and filling you with source or spirit intelligence and whatever you need at that moment to be calm,
Peaceful,
Patient,
Have courage,
Appreciation or compassion.
As you inhale the positive energy of prana into your body,
Mind and heart with deep breaths,
This can help give you the strength to not react.
Not react to something that once you may have reacted to.
Your reaction may have been with sharp words or a defensive attitude or even maybe worse.
You might have made not a great decision or reached for comfort food.
You may have knotted the frustration into your body creating tension.
Next time you're experiencing a negative emotion,
Turn into your breath by doing this exercise of deep breathing.
It's not hard and can be done anywhere,
Anytime.
Simply place your attention on your breath to be in control of the emotion instead of allowing it to control you.
Place the mind on the breath and breathe your way through the emotion.
Try this next time you have a negative emotion and you can note in your journal if you use one to see how you manage the experience with your breath.
Focus on the breath and let the emotion pass through you.
Now this breath practice we're going to do together,
It also helps regulate your emotions.
And it's a great exercise to add to your formal practice morning and night.
And even if you need it for a few minutes during the day as well.
This is the 4-4-4 breath and we'll do it for 5 to 10 minutes.
And it's sitting comfortably,
Although you can do this standing during the day.
The first step is to inhale through the nose for a count of 4.
The second step is to hold the breath for a count of 4.
And the third is to exhale the breath out through the nose for a count of 4.
So sitting comfortably and if you want to close your eyes and inhale for 4.
2,
3,
4.
Hold for 4.
2,
3,
4.
Exhale for 4.
2,
3,
4.
Inhale.
2,
3,
4.
Hold.
2,
3,
4.
Exhale.
2,
3,
4.
Inhale.
2,
3,
4.
Hold.
2,
3,
4.
Exhale.
2,
3,
4.
Inhale.
2,
3,
4.
Hold.
2,
3,
4.
Exhale.
2,
3,
4.
Inhale.
2,
3,
4.
Hold.
2,
3,
4.
Exhale.
2,
3,
4.
You carry on for a little while and I'll be back with you in a minute.
Inhale.
2,
3,
4.
Hold.
Hold.
2,
3,
4.
Exhale.
2,
3,
4.
Inhale.
2,
3,
4.
Hold.
2,
3,
4.
Exhale.
2,
3,
4.
Inhale.
2,
3,
4.
Hold.
2,
3,
4.
Exhale.
2,
3,
4.
Inhale.
2,
3,
4.
Hold.
2,
3,
4.
Exhale.
2,
3,
4.
Inhale.
2,
3,
4.
Hold.
2,
3,
4.
Exhale.
2,
3,
4.
Inhale.
Hold.
Exhale.
Inhale.
Hold.
Exhale.
Inhale.
Hold.
Exhale.
Inhale.
Hold.
Exhale.
Inhale.
Exhale.
Last time,
Inhale.
Inhale.
Hold.
And exhale.
Now,
Just come back to your normal rhythm of breathing.
And notice how you're feeling.
Have any negative emotions that you had when you started shifted?
And thank you for joining me.
Namaste.
