Finding the natural breath and extending the exhalation

So this last practice is simply called the peaceful breath. Um and that's because when we're suffering from breathing difficulties or anxiety, [music] stress, we perhaps find it really hard to relax. Now somebody tells you to relax, it can actually have the opposite effect because how can you just relax? So the idea is that these practices [music] just gently bring us into a state where we feel safe and comfortable. Our nervous system is [music] in balance. And now we can actually relax. We can properly allow the body and the mind to rest. [music] So we don't need to count the breathing. We don't need to manipulate the breathing. We're just going to allow the breathing to find [music] its very natural rhythm. The rhythm that's just right for you. So everybody's breathing rhythm is different, just like your [music] thumb printint is different. And we're going to enjoy that. Um, I'm sitting in the chair, so I'm going to do this sitting in the chair, but you could do it lying down. And we'll show you some positions that might be comfortable for you to lie down doing this. And sometimes people find that they use the audio of this practice just to help them at night if they can't sleep. So, I hope you enjoy this and use it as and when you wish to help you to find your natural peaceful breath.

So to drop into the peaceful breath, I'm going to close my eyes and I'm going to invite you to come with me. You don't have to close your eyes, but maybe soften your eyes. By [music] that means I mean just sort of let your eyelids droop so that you're looking through the fence of your eyelashes so you're not staring at anything. Just let your eyes soften. I'm going to close mine. And then if you want to just make any little last [music] movements that feel comfortable releasing any tension and then maybe taking a breath in through the nose and a sigh. [sighs]

Let's do that again. Breathing in and then a sigh. [sighs] Feeling your feet on the floor. And if you're lying down, feeling the whole of your body supported. So, we're really supported here. And then in your relaxed body, just allow your breath to be the focus of your calm attention. We're not [music] trying to change anything or restrict anything or count anything. We're just feeling the breath coming in and out through the nose. Finding your own natural breath, your own natural rhythm.

You can perhaps feel the breath right down in the lowest part of your body down in the tummy area. You can even bring your hand there just to check.

But all the time as your mind flickers away, just see if you can bring your mind back to the sensation of breathing in and out through the nose with a soft [music] mouth, soft eyes, soft shoulders, soft throat, and soft [music] belly.

Just watching your breath naturally come in and out without any restrictions [music] or forcing. And sometimes it's really helpful to use imagery. [music] And the image that I find helpful is watching waves, gentle waves rolling in and out. So you feel the peaceful breath come in as the inhale happens. There's the inhale. And then the exhale flows away from you just like you're watching the wave rolling out [music] to the horizon until you can't see it anymore. And then without you doing anything at all, the breath comes in and here comes the wave of breath. The body fills up. You expand [music] and then naturally the exhale releases [music] and you watch that wave go all the way to the horizon until you can't see it anymore. There's a turning point and your natural inb breath flows in receiving the inb breath and then releasing the outreath.

And so every time you breathe in you receive

and every time you breathe out you release.

And you can even think of words that are meaningful to you or ideas that are meaningful to you. So as you receive, maybe you're receiving peace, comfort, steadiness, and as you exhale, as you release, maybe you're releasing [music] tension or anxiety or stress.

And what happens is your mind will go away many many times. That's completely normal. And if you need to open your eyes and look out, [music] maybe have a little move around, paddling your feet or rolling your shoulders or doing a yawn [sighs and gasps] and then come back. So give it some time. Give it some time. [music] Coming back when you're ready to the peaceful breath like you're just sitting watching the gentle ocean receiving the inhale and releasing the exhale.

And you can make it very simple by just simply saying to yourself, receive

and release

and receive

and release.

And slowly your nervous system starts to come into balance. You start to [music] feel steadier, maybe more relaxed. If you're lying down, you may even find you go to sleep. So, just for another moment together, let's breathe in, receive, and breathe out without restriction.

And then allowing the inb breath to rush in.

Release, creating [music] space for the inhalation to rise.

And when you [music] feel that you're ready to stop, maybe wrigle your toes, maybe bring your hands together and rub them. Put your warm hands over your eyes. And this is a nice opportunity to lean forwards if you're in the chair and rest the weight of your head in your hands. Really release the eyeballs. And if you're lying down, you can just [music] let the hands rest into your eye sockets and let the eyeballs drop back into the skull. But just a moment of quiet.

And at the end of that, you could just maybe take your hands over your face or over your hair. Just that dusting down that we did before, even over your chest, over your body. [music]

[sighs] Fluff up your feathers and just come back into your day. And you might find that you just feel a lot more peaceful and settled [music] and calm. That's what we hope.