You In this meditation we're going to focus on our breath Our breath is something very powerful Something that's directly linked to our brain Our breathing is a reaction of our body to the things that happen around us and within us When we're excited about something a breathing rate naturally goes up and when we're stressed out or experience anxiety We start to breathe very heavily almost as if there was a big heavy weight on our chest Since our breath is a direct reflection of what's going on inside of us We can also use it the other way around to influence our body and kind of manipulate our mind By focusing on our breath and actively practicing a certain breathing pattern You can calm down your nervous system and make your mind and body relax There's Two breathing patterns that I like to work with the first one is an equal length of your in an exhale This creates balance and keeps you centered.
The second one is the one that we're going to work with today Making our exhale longer than our inhale.
This will create calmness and relaxation it's a great exercise to do whenever you feel stressed out or anxious or When you have trouble falling asleep at night Let's begin Make yourself comfortable in a seated position Rest your hands in your lap or on your thighs and gently close your eyes We're going to start with an inhale to the count of four and exhale to the count of four Inhale and exhale Now we're still going to inhale on four but we're going to extend our exhale to the count of six Deeply inhale Three four and exhale one two three Four five six again,
Let's inhale Three four and exhale Four five six great Let's extend that exhale a little bit more We're going to inhale on the count of four Four four and then exhale to the count of seven or even eight Inhale again Exhale You continue to breathe at this low pace While you're breathing slowly notice the breath and it enters your nose Notice the light stream of air on your nostrils each time the breath enters your nose Notice how it feels when you breathe out Can you feel a difference?
Maybe the air feels a bit colder when you breathe in and a bit warmer when you exhale Now feel the breath as it passes through your nose and down your throat Focus on that point in your throat where you can feel the air passing down Now focus on the exhale of your breath Observe as the air leaves your lungs and begins to travel upwards Focus your attention that moment of each breath Focus your attention that moment of each breath With each exhale we let go of the things that we don't need anymore We let go of any tension every negative thought every fear Feel how with every exhale the stream of air within carries all the tension up and out as it leaves our body through the nose Notice each breath as a whole now see how the breath flows like a waves First in Out again Feel how your chest lifts up with every inhale and softly lowers down with every exhale Feel the air expand your lungs with each in breath Feel your lungs expand and relax They expand and relax Expand and relax Notice the pauses between the breath these moments of stillness Continue your breathing and feel how you completely let go Feel how you get more and more relaxed with every exhale You You You You You You Notice how calm and relaxed you are See how regular your breathing has become See how regular your breathing has become
