We will start with all the eye movement exercises and we will start sitting and then move to lying down.
So sitting like this we will first look to the left,
Just the eyes looking to the left and then keeping the head parallel we will look or we will lean with the head as close as possible to the shoulder,
Leaning to the left,
Keep the eyes to the left,
Keep the eyes and remain very quiet.
And you can feel the relaxation spreading through the body.
We return to the center for one moment.
We will first look to the right and now we will tilt the head to the right,
Keep the eyes looking to the right.
You can feel this peace all over the body.
And that's very good.
We return with the head to the middle and feel particularly in the abdomen and chest the state of peace.
And now we will come lying down.
We will place the head on the intertwined fingers,
So the fingers are intertwined in this way.
We place the head and we will do the same thing.
We will look to the left.
Return to the center,
Relax.
We will look to the right.
And that's very good.
Take a moment of awareness,
Feel the peace in the body,
Especially in the chest and in the abdomen.
Also this feeling in the heart and lungs of peace.
We will do now the next exercise.
We come on all fours.
What's important is that the head is not lower,
Not above the line of the spine.
So the ears and the spine should be in the same line.
We look to the left and then move the whole body to the left.
Move the head to the left,
Keep the eyes looking to the left.
And feel how the stretching of the neck goes all the way down to the tailbone.
Continue looking to the left.
If you start to yawn,
It's a good sign you are relaxing.
We come back to the center.
Now we look to the right,
Move our head to the right.
Feel how the stretching of the neck goes all the way down to the tailbone.
And that's very good.
We take a moment of awareness.
And we will do now the breathing exercise,
The square breathing.
It's known in yoga for hundreds of years,
Perhaps millenials under the name Samavritti Pranayama,
Or at least the scientific formula is a partial expression of this ancient Samavritti Pranayama.
And you can use a word,
A mantra,
Something you can do.
Love,
Love,
Love,
Love.
Exhale.
And then hold,
Love,
Love,
Love,
Love.
And then after holding it in for four,
We will exhale,
Love,
Love,
Love,
Love.
And then stay without air,
Love,
Love,
Love,
Love.
Or aum,
Aum,
Aum,
Aum,
Aum,
Or whatever.
It's good to use a positive affirmation for the counting and not just to breathe.
So four units inhale,
Four units hold in,
Four units exhale,
Four units hold out.
Very simple.
And we begin.
Make sure that your lungs are relaxed as you hold the breath.
Exhale.
Exhale.
And we will gradually conclude.
Feel the effect,
This very profound soothing and inner balance,
Quieting of the mind and of the body.
Activation of the vagus nerve and parasympathetic system.
And as the last exercise,
I invite you to place your hands in the front of your throat.
We will chant the same as aum mantra.
I invite you to feel for the first part of the chanting,
Feel your throat vibrating.
Feel the vocal cords vibrating.
And we will chant together.
Aum.
Aum.
Aum.
Aum.
Aum.
And that's enough.
You can feel this profound peace radiating from the neck,
Activating the vagus nerve and creating a very profound and nourishing state of relaxation.
So,
This is it.
