Okay,
So we're just gonna be doing a simple breathing technique.
We're gonna breathe in for three,
Hold for four,
And exhale for five.
Breathing in through the nose,
Holding,
And releasing out the mouth.
All right,
Choosing a comfortable seat,
We're going to take in that lovely breath,
Breathing in through the nose.
Hold for four,
Exhale for five,
Out the mouth.
Breathing in for three,
Hold for four,
Hold for four,
Exhale for five.
Breathing in for three,
Hold for four,
Exhale for five,
In for three,
In for three,
Hold for four,
Exhale for five.
Now we're gonna try a little bit deeper,
Inhale for four,
Hold for seven,
Exhale for eight.
Exhale for eight,
Breathing in for four,
Hold for seven,
Exhale for eight.
Inhaling,
Boosting the immune system for four,
Hold for seven,
And exhale for eight.
And last one,
Inhale for four,
Hold for seven,
And release for eight.
And release for eight.
Okay,
Returning to a normal breath,
And just observe how you feel,
A good breathing exercise to do twice a day,
Boosting the immune system.
The breath,
The deep breaths are like love notes for our body,
Our body loves it,
It responds very well.
Our nervous system is,
Our parasympathetic nervous system is activated,
Which is our healing,
Our resting,
And our digesting,
It's very,
Very powerful for peace of mind and accepting change.
So settling now just on your breath.
Just enjoying the lovely inhalation and exhalation,
And just feeling where do you feel the breath,
Is it at the nostrils,
Is it in the chest,
Or is it at the abdomen?
Choosing one place where you can feel it.
Just a slight movement,
And notice the changes as you breathe in,
Your body expands.
As you exhale,
There's a slight drop or a falling.
As you exhale,
There's a slight drop or a falling.
Everything is in a constant state of change.
Even solid objects seemingly are going through change.
The earth underneath you is slowly moving and changing.
There's never been a time where there hasn't been movement and change.
The things we own,
Your car,
Your house,
Everything is getting older and changing.
It will never be the same as it was.
And that is just the way it is.
Breathing in,
I can feel the air.
Breathing in,
I accept whatever changes are going on right now.
And breathing out,
My expectation of it to be solid and permanent.
Breathing out,
Breathing out.
Breathing a relaxing breath.
And know that this idea of change is very powerful because I can change to my habits,
My brain,
My way of seeing the world.
I can change that.
It's not fixed.
It's not truly who I am.
If I do something a little bit different every day,
I can change.
I can change my body.
There's so much I can change about me.
I can change my thoughts.
Just a little practice every day,
Like an hour of health and mental health practice can change so much in our life.
Change our view of change.
To see it as a positive thing,
Perhaps,
Not so much as a negative thing.
Observe right now in your room all the changing sounds that you can hear.
Imagine if there was only just one sound that continued permanently.
But know the sound of the birds tweet,
Tweet,
And then it goes away until the next sound.
The sound of your breath is changing.
Your in-breath and then your out-breath.
Our bodies feel different from day to day.
How is the body feeling today?
Being aware of your forehead and your eyebrows.
Just moving down from your face into your chest.
How is my chest and my heart feeling today?
Being aware of your stomach,
Knowing that all your internal organs are working.
Your hips,
Moving your awareness to your hips and your legs.
And how is my body feeling different today than it did yesterday or the day before?
Yeah,
It's changed.
I am always changing.
And so is my world and so is my environment.
Just resting your attention now on your breath.
And as you do that,
Your mind is starting to think thoughts.
And that is changed too.
Just watch how interesting is it that even if I try to stay on my breath,
Things start to change.
And then you can feel the energy and the energy of your body.
And then you can feel the energy of your body.
__ This practice is now coming to an end.
And as things start and things end,
That's just the way it is.
That's change.
Accepting now that it's come to an end,
Let's drop the chin down to our chest and take in a lovely beautiful deep breath in.
And then release out the mouth.
When you're ready you can lift your chin and open your eyes.
So when I started this session,
My space was nice and quiet.
But now I've got about five hardy dogs outside going wah,
Wah.
So everything has changed.
And do I feel angry and chase the hardy dog or do I just accept,
Oh,
Okay,
Well my quiet space to send you this practice today,
It's changed.
There's no need fighting with it.
I can't change the world.
There's only one thing I can change,
Really,
And that's my attitude.
I'm going to be really in a situation of trying to stop everything from changing.
All I can do is change myself,
Which is easier,
Which is easier.
So perhaps today you can write down in your journal things that you would like to change about yourself.
I've got one thing I'm going to change today,
A habit that I've been doing for a long time.
I'm going to change that.
It's a habit I've been wanting to get rid of.
I want to get rid of that.
I want to change that today.
So I'm going to make a change.
And it's not going to be easy.
I feel a little bit anxious about not enjoying this particular thing.
And I'm going to just give it up,
Change,
I'm going to change.
What is it that you want to change?
Maybe it's something you've always intended to change.
But maybe today it's time to make the change or even start thinking more about it and say,
Well,
It's time for a change or I'm going to move with the change.
Maybe the change is just to accept what's going on.
And that's a change too.
Be well,
Dear friends.
Be well.
And I'll see you next time.
