This is a short meditation to help you to release stress,
Irritation,
Frustration,
Anxiety.
It can be used as a stand-alone meditation,
More what we would call an informal meditation,
Or you can use it at the beginning of a longer meditation.
The first thing to do is to take a seat,
Sit quite upright,
Sit with both feet comfortably on the floor.
The buttocks are balanced on the chair,
So you're not leaning too far forward or back,
Or too much to the right or too much to the left,
But balanced,
And your spine comes up tall,
The head is upright,
Your eyes are looking straight ahead.
Rest your hands on your thighs.
Now,
We're going to do three big breaths.
Breathe in through the nostrils,
A slightly bigger breath than what you normally would,
And then you're going to release the exhalation in quite a robust way through the mouth.
So breathing in.
And again,
Breathing in a nice big inhalation.
Feel the lungs get full.
When you breathe out,
Release it all.
Release the breath,
Release the heat,
Release the annoyance,
Release the irritation,
Or whatever emotion that you're experiencing.
Lengthen that exhalation,
Make it longer than normal.
Breathe all the way to complete emptiness.
We can try that again another time.
Breathing in,
Full inhalation in,
Keep your posture nice and upright and tall.
Then when you're ready,
Complete release out through an open mouth.
You can even make sounds as well if you want to when you breathe out.
Let it go,
Let it all release.
Now,
After a few of those,
Three or four,
Come back to breathing in and out through the nostrils.
So now we just let that breath settle in through the nostrils,
Out through the nostrils.
Release all effort from the breath.
Don't try and do anything in particular with it,
Other than let it come in through the nostrils and let it go back out through the nostrils again.
And what you'll notice as you're doing this part of the breathing is that there will be a settling down,
A quietening down.
Breathing in and out through the nostrils simply as a very gentle breathing practice will help calm your system.
But first we had to release some of that energy.
So you can use this anytime you want to.
Firstly,
Those more robust breaths,
Breathing in through the nostrils and then out through the mouth.
Do about three or four of those and then settle for as long as you can,
As long as you have time for,
Just breathing in and out through the nostrils.
