Welcome to Lucentia Insights with Michelle Maldonado,
A place where you can relax,
Refuel,
And replenish any time of the day.
During this practice,
We'll experience vagal breath work.
The vagal nerve is one that is the longest cranial nerve in the entire body.
It also interacts with the parasympathetic nervous system that helps restore calm to the body.
In order to activate the vagal nerve as well as the parasympathetic nervous system,
There is a particular way to breathe,
And you can do this any time of the day.
In fact,
If you do this two to three times a day for three to four minutes each,
It helps create a great practice in grounding for yourself in times of calm and in times of challenge.
Let's get started.
Begin by finding a comfortable place to sit or stand,
Having feet shoulder length apart,
Feet flat on the floor,
And allowing the spine to be gently elongated,
Sitting upright but not uptight,
Imagining the body to be a majestic mountain.
Next,
Taking a few comfortable,
Deep breaths in through the nose and out,
Allowing the body to settle,
The mind to settle,
And the breath to settle into its natural rhythm and cadence.
In and out.
Let us rest our attention here on the breath for just a moment.
And now,
I invite us to practice vagal breathing to activate the vagus nerve and the parasympathetic nervous system.
We will begin by taking a deep breath in for a count of five seconds,
And exhaling for a count of eight seconds,
And repeat.
We will do this on our own silently for the next few moments.
Let us begin.
So,
Our過來 pastor parachutes as they roll in challenge,
Maar qu'on 풔àire do they fly?
If you notice any distractions or even lose count,
It's okay.
What happens?
Just simply return your attention back to your breath and begin again with your counting.
Breathing in for five seconds and out for eight seconds.
Breathing out for eight seconds.
Breathing in,
Breathing out,
Just meeting what arises with kindness and curiosity.
Guests may come and go,
See if it can allow them to just dissipate,
Disappear like clouds in the sky or even like sand sifting through the fingertips.
Bring your attention back to your breath.
Just noticing how it feels to have a longer exhale than inhale.
If you're finding you need to adjust your count,
Do that for yourself so that you can make it your own practice and habit.
In just a moment,
I'm going to ring the chime signaling the end of our practice.
When you hear the chime,
I invite you to bring your attention to the chime until you no longer hear it.
And upon completion,
Taking a deep breath and when you're ready,
Opening your eyes if they're closed or bringing your attention back to the room.
Thank you for your practice.
