Equal Breathing (Sama Vritti)

Hello and welcome to your equal breathing practice,

Also known as Samavritti in Sanskrit.

To begin,

Please make yourself comfortable.

Relax against the support of whatever you are sitting or laying on.

And as always,

I highly recommend turning off any notifications or silencing your cell phone to allow yourself to be fully present during this practice.

As you take a few moments to settle in,

Begin to become aware of your senses.

Observe what you hear,

Feel,

Or see.

And choose if you'd like to practice with your eyes open or closed.

To begin,

Inhale deeply through your nose and exhale all your air out.

And inhale slowly for 4,

3,

2,

1.

Exhale slow and controlled for 4,

3,

2,

1.

Inhale for 3,

2,

1.

Exhale for 3,

2,

1.

In for 4,

3,

2,

1.

Out for 4,

3,

2,

1.

In for 4.

Out for 4.

In for 4.

Out for 4.

Continue for a few moments on your own,

Counting your breaths in and out.

I'll mind the time,

And even if your mind wanders or you feel distracted,

Keep coming back to your breath.

Prioritize having full and complete awareness of your breath.

Inhale for 4.

Exhale for 4.

Continue on for a few more moments.

If your mind has wandered,

Come back to your breathing.

Inhale and exhale.

Release the counting and just breathe,

Finding a natural,

Steady rhythm.

If your mind wandered or you felt distracted during practice,

Just notice where did your mind wander to?

Try to notice and observe without judging any thoughts,

Ideas,

Daydreams that came up for you.

Then take a step back from those thoughts or distractions and come back to your breath.

Count another round or two.

In for 4.

Out for 4.

In for 4.

Out for 4.

As you continue to breathe,

Observe your body in a more relaxed state as you tap into your parasympathetic nervous system.

Give your body permission to relax.

Relax your muscles and feel the support of the ground or whatever you're sitting or laying against.

You may stay here as long as you'd like,

Continuing to breathe.

Thank you so much for joining me for practice today.

This was equal breathing or Samma Vritti.

Take care.