In this session,
We'll be using the breath as an anchor and we'll work towards a situation where you are exhaling for twice as long as you inhale.
In doing so,
You'll help the body move away from the fight or flight mode,
Which can feel stressful and unpleasant and move you gradually towards the parasympathetic nervous system or the rest and digest mode,
Which is where we feel much calmer,
Much more serene.
So just beginning,
Sat with a straight back,
Feeling relaxed,
But alert if possible.
And just with the eyes still open,
Taking a few deep in breaths through the nose and then breathing out through the mouth.
So breathing in and out.
Breathing in and out.
Filling the lungs and letting go.
And then just gently closing the eyes,
Closing the mouth as well.
And just breathing in and out of your nostrils for the remainder of the session.
Briefly check in with the state of your mind as you begin this session.
How does the mind feel right now?
Is it busy or agitated?
If so,
Maybe just accepting this.
This is how my mind feels right now and that's absolutely fine.
And just briefly moving into the body,
Noticing the connection between your feet and the ground,
Your legs and the chair that you're sitting in.
Also noticing the weight and the heaviness of your body as gravity just gently pulls you down towards the ground.
Now moving away from the body and spending a bit of time just listening out for any sounds that might be present right now.
And then just dropping your focus on hearing and starting to become aware of the sensations related to your breathing.
Trying to focus on your breathing wherever you feel it most clearly and most strongly in the body.
So this could be at the chest or at the belly or at the nostrils.
Just go with the part of the body where it feels most natural for you to follow your breathing for the remainder of the session.
And if the mind has wandered off as it so often tends to,
This is nothing to worry about,
Try not to get upset or frustrated.
Just gently revert your attention back towards your breathing.
And now if you can start to gently and comfortably control your breaths.
So you want to be working towards a situation where you're exhaling for twice as long as you're inhaling.
To help you do this,
You could count in your mind up to three on the inhale and then counting to six on the exhale.
Again,
You don't want to be short of breath in any way.
So try to do this gently and comfortably if you can.
And just see if you can gradually get into that rhythm,
Breathing in for a count of three and then breathing out for a count of six.
Just bringing the attention back to your breathing if the mind has wandered off.
Inhale,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six.
One,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six.
For some people at this stage the breath will naturally be deepening and slowing.
If so you might want to increase the counts to a four on the inhale and an eight on the exhale.
Again no pressure to do so,
So be sure to do whatever makes you feel comfortable.
You're feeling a any calmer in any way.
You move away from the fight-or-flight mode and into the parasympathetic nervous system,
Just inviting you to enjoy any calm or peaceful sensations that arise during the practice today.
You Now just giving up all effort completely,
Allowing the mind to be free to do whatever it wants to do.
Then just gradually coming back to the room,
Noticing any smells and sounds that might be present in the area,
Just in the connection between your feet and the floor,
Your legs and the chair.
Before you open your eyes just quickly checking in with your mental state once again.
How does your mind feel right now?
Is there any subtle change to how it felt earlier?
And then just gradually open your eyes and come back to the room.
This is a practice which will have hopefully made you feel a bit calmer,
A little bit more present perhaps.
So just see if you can take this into the rest of your day.
Have a great day!
