Welcome,
Sit comfortably,
Let's start a 20 minute meditation.
We're going to relax the body and focus the mind using some breathing techniques.
Inhale deeply.
As you exhale,
Relax the neck,
Relax the shoulders,
Just relax.
And focus your attention on your breathing around the abdominal area.
Inhale deeply.
As you exhale,
Relax the shoulders,
The neck,
Just relax.
And focus your attention on your breathing around your abdominal area.
Just be aware of your breathing in a loose manner around the abdominal region.
Just focus your attention there.
Don't force the exercise,
Relax and focus.
Once again,
Inhale deeply.
As you exhale,
Relax the shoulders,
Relax the neck,
You can move the fingers and the toes a little bit,
And we bend the neck to feel the tension.
And relax.
And focus your attention on your breathing around the abdominal region.
Relax and focus.
Once again,
Inhale deeply.
Pause,
Exhale,
Relax the shoulders,
Relax the neck,
Just relax.
And focus your attention on your breathing around the abdominal region.
Relax the body and focus the mind.
Now let's do the exercise of 6 breaths in a minute.
Inhale for 5 seconds,
Exhale for 5 seconds,
Inhale 5 seconds,
Exhale 5 seconds.
We're going to use the metronome.
Inhale 5 seconds,
Exhale 5 seconds.
Just follow closely the metronome.
Make sure you're breathing 5 seconds,
Exhale 5 seconds.
Inhale 5 seconds,
Exhale 5 seconds.
Focus on the exercise.
Make sure you're breathing,
Follow the tempo.
Inhale 5,
Exhale 5.
Relax and focus.
Relax and focus.
Relax and focus.
Come back to a normal breathing.
Observe the sensations,
If any.
Stay there a few seconds,
Observing yourself.
Relax and focus your attention on your breathing around the abdominal region.
Inhale deeply,
Exhale,
Relax the shoulders,
Relax the neck.
Just relax.
And bring back your attention on your breathing around the abdominal region.
Relax and focus.
Relax and focus.
Keep focusing on your breathing.
As your mind drifts away,
Bring it back to your breathing around the abdominal region.
Bring it back with kindness and love.
Do not get annoyed at yourself if your mind drifts away.
This is perfectly natural.
Bring back your attention to your breathing around the abdominal region.
Quietly,
Nicely,
Relax.
Inhale deeply,
Pause,
And as you exhale,
Relax the shoulders,
Relax the neck.
Relax.
And bring your attention back to your breathing around the abdominal region.
Relax.
Now let's get ready for the alternate nostril breathing.
I will put the metronome again and we are going to do this technique on the rhythm 8-4-8-4.
I will give you instructions at the beginning and then let you continue in your own terms.
Put two fingers on your forehead,
Close the right nostril with your thumb,
Inhale through the left,
2,
3,
4,
5,
6,
7,
8.
3,
4,
Out through the right,
3,
4,
5,
6,
7,
8.
Pause,
2,
3,
4,
In right,
2,
3,
4,
5,
6,
7,
8.
Pause,
2,
3,
4,
Out through the left,
2,
3,
4,
5,
6,
7,
8.
Pause,
2,
3,
4,
In left,
2,
3,
4,
5,
6,
7,
8.
Pause,
2,
3,
4,
Out right,
2,
3,
4,
5,
6,
7,
8.
Pause,
2,
3,
4,
In right,
2,
3,
4,
5,
6,
7,
8.
Pause,
2,
3,
4,
Out left,
In your own terms.
Pause,
2,
3,
4,
In right,
2,
3,
4,
5,
6,
7,
8.
Pause,
2,
3,
4,
In right,
2,
3,
4,
5,
6,
7,
8.
Pause,
2,
3,
4,
In right,
2,
3,
4,
5,
6,
7,
8.
Pause,
2,
3,
4,
In right,
2,
3,
4,
5,
6,
7,
8.
Pause,
2,
3,
4,
In right,
2,
3,
4,
In right,
2,
3,
4,
In right.
Come back to a normal breathing.
Observe the sensations,
If any.
Stay there a little bit.
Just observe.
Bring back your attention to your breathing around the abdominal region.
As usual,
In a loose manner,
Just pay attention to your breathing.
Keep your mind focused there.
Now we're going to do this exercise for a few minutes in silence.
In the next 5 minutes,
You will stay and focus on your breathing.
Just focus 5 minutes.
Do the exercise thoroughly.
Focus on your breathing around the abdominal region.
Focus on your breathing.
Focus on your breathing.
Focus on your breathing.
Focus on your breathing.
Focus on your breathing.
Focus on your breathing.
Focus on your breathing.
Focus on your breathing.
Inhale deeply.
As you exhale,
Bring your attention to your surrounding,
To your body.
Listen to the noises around you,
If any.
Use your attention to your body.
Reconnect.
Inhale deeply.
As you exhale,
You may open your eyes.
Thank you.
