We are living in a time of great divide.
The constant bombardment of the news of devastation to our people and lands.
Violence infiltrating our communities,
A field of fear and anxiousness that can generate a sense of urgency and states or desires of overriding and pushing through as attempts to sustain ourself and get through each waking day.
If this speaks to you know you are not alone and together we can support shifting what gets attention and activation in the body.
Moving from fight-and-flight to a greater state of digest rest and a deeper sense of peace within.
This practice is intended to honor the sympathetic nervous system,
The part of us that supports us navigating stressful situations or when our bodies may feel a threat or in danger.
By pausing just long enough to tend to our parasympathetic nervous system,
The part of us when intentionally connected to can support settling the mind and body,
Supporting us digesting what is happening in the body and bring us to a more calm and restful place.
Regardless of one's understanding of the body's nervous system,
Its roles and functions,
This practice is a way to settle the body when you can sense you are in an activated state.
When your heart rate may be escalated,
You notice you're moving with urgency,
You have a surge of emotions and just want to let that move through you even a bit to feel slightly more centered,
A bit more present,
A bit more relaxed and to feel into the sensations of moving from constriction to expansion.
I often think of Thich Nhat Hanh who wrote in one of his meditations from the book Pieces Every Step,
Walk as if each step you are kissing the earth with your feet.
I bring that image and that presencing to this practice that with this pause,
With each breath,
May it feel like a gentle hug to the nervous system.
So go ahead and take up space either seated or standing or laying down.
Check in with yourself on what position would feel most supportive at this time of practice.
As you're settling into the body,
Also take a moment to orient to the space around you,
Noticing the windows,
The doors,
The ceilings,
The floors as a way to create a sense of safety within this moment of where you are located.
With the eyes open,
Lower your gaze and find a focal point.
Perhaps looking out the window to something from nature,
Looking out into the horizon to an image that brings joy to your heart or even to a speck on the wall or floor.
The idea of practicing with eyes open allows us to practice connecting to self while staying connected to our surroundings.
And if it feels right for you,
Go ahead and close the eyes as we engage in this breathing practice.
And so begin bringing your awareness to noticing the cadence and rhythm of your breath in this moment.
Moving your attention and awareness from breath to body and just noticing any place you may feel tension,
Constriction,
Activation.
And silently say to those parts,
I got you.
Together we will do a simple breathing pattern that allows us to use breath as a way to settle the parasympathetic nervous system.
This breath pattern uses a longer count for exhaling which brings about a soothing and calming energy.
This breath pattern moves to a cadence of four counts in,
Seven counts hold,
And eight counts out.
Known as the four,
Seven,
Eight breath pattern.
The holding at the top of the breath allows energy to generate and build up creating even a deeper sensation of releasing as we exhale.
So together we will start with one simple breath and then together we will breathe in for the count of four,
Pausing at the top at the count of seven and exhaling through the mouth for the count of eight which I will guide us in.
So go ahead and start with one full breath in and out and at the bottom of your exhale breathe in for the count of four,
Three,
Two,
One holding at the top seven,
Six,
Five,
Four,
Three,
Two,
One and exhaling through the mouth eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Let's do three more rounds together breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven and exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Two more times together breathing in two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven and exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And our final round breathe in two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven and exhale two,
Three,
Four,
Five,
Six,
Seven and eight.
As you take that final exhale allow everything to drop and release.
Taking a moment to rest in the stillness and the spaciousness of this releasing.
As your breath returns to its desired rhythm take another moment to see if there is anything else your body is asking of you and tend to it honor that.
You may choose to stay here for just a little bit longer time enjoying the silence enjoying the settling and if you're ready to close this practice may you move gently and slowly as you reorient to your physical body in the space you are in.
Remember breath is always a way to bring ease and love and a gentle hug to our nervous system.
May we get to breathe together again and with love and gratitude have a blessed day.
