Original subtitles

Breathing Meditation

Hi I'm Leo and

I'm with Caravan Wellness today I'm gonna walk

you through a meditation that focuses on your breathing

the quality of your breathing reveals the quality

of your thoughts

some thoughts can lead to anxiety

some thoughts can lead to euphoria

I'd like to guide you a little bit more towards

euphoria

if you're unfamiliar with meditating

and you feel like you want to set your space Palo Santo

is a great trick

it has a beautiful sweet smell originates from South

America

let your stick catch at the bottom

Let it burn a little

Set your intention by focusing on the flame

then blow

Lean back into your comfortable seat

let's begin

Notice the correlation of space between the tip of

your nose and your upper lip

Then be sensitive to the temperature of the breath in

Then find sensitivity of the breath out

Next time you breathe in notice

the direction of the breath in

And notice the direction of the breath out

Focus the breath in upward just underneath the brain

And cool this there and then exhale

Notice now the ebb and flow of your chest rising

And sinking

See if your breath can have a washing or cleansing

sound just for today

Like waves

Listen for the texture of your breath

Give your breath the quality of serenity on the breath in

Notice where it is most easily felt and then expand

there

Hold for four three

Two breathe out slowly one

Breathe in for four, breathe out for four

Breathe in for four hold feel full just around the heart and

shoulders and breathe in for another four hold

Breathe in for another four breathe out for four

Hold breath out for four hold

Breathe all the way out

Retain the pressure of empty

Do not breathe in know what it's like to feel yourself

when there's no air there

And there is bone and mass structure and frame

Then breathe all the way in

Release on a sigh

Breathe in for four breath in again for four one more time

And release gradually

Smelling the sweet Palo Santo

Taking in the air quality of your space

Continue this

Allowing the mind

to the sense aroma of your atmosphere

Honing in on your ability to be clear

Our sense of smell is said to be tied to

a perception of security

If we feel safe

As you breathe

what within the breath

softens your frame and allows you to feel safe

What within the breath cultivates an unseen reliability that calms you nurtures you and supports

this still practice

If for any reason your mind becomes busy return to

the four counts

Three times for the inhale

Three times on the exhale

Until your full capacity and breathing

Experience smoothly

With no breaks

Absorb the totality of the practice within your mind

Focus on the transition of each breath and the experience

of where the breath goes

Validating

Validating the release you are feeling

Lightly wiggle your toes

Then breathe in and stretch your toes and fingers

Break it a little more

breathe all the way out

If you want to spread your arms and stretch your toes

one more time

Breath all the way out

To really integrate the breath practice

Take your right hand over your right nostril

specifically you right thumb press down on your right

nostril and breathe in through the left

Cover the left nostril with your right pinky finger

And breathe out through the right nostril

This is a practice of alternate nostril breathing

That said to clear the third eye or your true eye

Breathe into the right

Cover with the right thumb

Breath out to the left breath in to the left

Cover with the right pinky finger breathe out through

the right nostril

Do about six more rounds of this

rinsing the perceivers of your mind and your eyes that

govern the left thinking patterns and the rights

thinking patterns

your intuition and your creativity

Order and fun then gently

Place your right hand down on your lap and blink your

eyes open

If you need to set the focus on the tip of your nose

then return your focus back into the room

A quick review of the breath practice

First thing you're just noticing your full capacity

for intake

Then your full capacity for letting go

After a few rounds of that you take your right hand

to alternate nostril breathing

Right thumb covers the right nostril

Right pinkie covers the left nostril noticing if you can

be fair with yourself and those practices don't trip

about the numbers

some days you'll be able to breathe in for four some

days you'll be able to breathe in for two this is a practice

that can go with you anywhere on the train at work

In the bathroom

I'm Leo and I'm with Caravan Wellness

Thank you so much for sitting with me