Hello and welcome to our practice today.
We will be practicing a box breathing method which is really good to help calm our nerves,
Reduce anxiety,
Promote breathing with the diaphragm which has many benefits to our mind and body.
Please find yourself in a comfortable position.
You can either be lying down or seated in a comfortable position.
Close down your eyes and begin to turn your attention inwards.
Taking note of your breath as it floats in to your body and as it floats out.
Take note of how your breath feels,
Of how it sounds,
Perhaps how it tastes.
And just sit for a moment watching your breath without placing any judgement.
Just simply taking note.
Start to see if you can send your breath a little bit deeper down in towards your lungs.
Almost down into your stomach or your lower back.
Imagine you have a tiny little balloon in your stomach and as you inhale you will inflate that little balloon.
And as you exhale you will deflate the balloon.
And take a moment here to sit watching and observing your breath as you allow that breath to come deeper into your body.
Start to really visualise that breath as it comes into your body.
What do all the air particles look like?
Perhaps they have a calming colour to them.
And watching each individual particle entering into your lungs,
Inflating that little balloon.
Bringing with it a sense of calm and relaxation.
Then watching each and every particle leaving the body and taking with them anything that is not serving you today.
Any tension from the body or any emotions you may be feeling.
Inhaling the calm and exhaling to let go.
And then exhaling to let go.
Thoughts may start to enter your mind.
That's okay,
They are simply just thoughts.
Accept them for what they are and let them go with each exhalation.
Using your breath as your anchor to focus your mind.
We will start to change the rhythm of your breath slightly.
We will slowly inhale for two,
Hold for two,
Exhale for two and hold for two.
Continue breathing in this method,
Counting in your own mind.
Inhaling the calm and exhaling to let go.
Perhaps noticing any anxiety you feel when you hold your breath.
And have trust in yourself that the next breath will come.
If breathing for two feels comfortable and easy for you.
See if you can continue this rhythm.
But breathing for four.
Inhale for four,
Hold for four,
Exhale for four and hold for four.
Counting in your own mind as you watch and observe your breath.
Observing any emotions you may feel and letting them go with each breath out.
Chang Religion Slowly after your next cycle start to bring your breath back to its next natural rhythm.
Taking note of any changes throughout the body,
The mind and the breath.
Bringing your awareness back into the room and the surroundings around you.
Take a long deep breath in and a long sigh out.
Thank you for joining us today.
Namaste.
