Welcome to this short yet powerful breathing meditation.
We will be using 9 breaths and 9 breath retentions to slow the pace of the heart,
Calm the mind and the nervous system.
Breathing in a comfortable position upright and straight,
Just allow your breath to find its natural rhythm and close your eyes when you feel comfortable.
Breathing in and out through the nose just softly as the breath settles.
On the next inhale completely expand the lungs,
Fill them up completely and hold.
Releasing the breath calmly through the nose emptying the lungs completely and allowing the breath to flow straight back in this will be our first inhale so inhaling filling the lungs this is the first of 9 pausing the lungs full and now releasing over 6 seconds to a slight breath hold,
Exhaling 6 5 4 3 2 1 pausing here and inhaling 1 2 3 4 5 6 releasing the flow of breath 6 5 4 3 2 1 pausing with empty lungs.
It will be a 6 count inhale again inhaling 1 2 3 4 5 6 lungs are full releasing the breath 6 5 4 3 2 1 empty lungs holding here and the breath flows back in 1 2 3 4 5 6 the breath flows back out 6 5 4 3 2 1 holding with empty lungs and inhaling 1 2 3 4 5 6 the breath flows back out 6 5 4 3 2 1 pausing with the lungs empty and the breath flows back in 1 2 3 4 5 6 the breath flows back out 6 5 4 3 2 1 empty lungs and hold breath flows in 1 2 3 4 5 6 and flows out 6 5 4 3 2 1 empty lungs inhaling 1 2 3 4 5 6 the breath flows back out 6 5 4 3 2 1 lungs are empty second to last hold inhaling 1 2 3 4 5 6 final exhale 1 2 3 4 5 6 5 4 3 2 1 holding the breath here relaxing and letting go breathing when you feel the need when you do break the hold do so slowly and as silently as you can and then just allow the breath to find its own pace once more thank you for joining me for this short meditation I hope you feel the benefit of it even in such a short space of time and feel free to use this breath pattern by yourself extending the breath holds maybe even adding more breaths to it and lengthening the practice do so however suits you thank you goodbye
