My name is Dr. Anjali Pandit
During the next several minutes you will be guided through a breathing relaxation exercise
Slowing down and finding your breath is an effective way to relax your body and mind
Find a comfortable position that you can keep for the next several minutes [Music]
It doesn't matter if you are sitting lying down or standing
You can breathe in a relaxed way no matter where you are
I'll invite you now to close your eyes or to keep your eyes open and cast a downward gaze
Now drop into your body Feel your body letting go
of the tension of the day, the week, the month
Just be here Nothing else matters right now
Just allow yourself to be present for this time Allow your body and mind to enjoy the
benefits of relaxation, [Music] restoration and peace [Music]
Notice the parts of your body that are in contact with something solid
In contact with something that's certain
Bring awareness and energy to these areas in contact with something secure
See if you can bring a sense of energy to those areas of contact
Notice if this brings a growing sense of relaxation and comfort [Music]
Now connect with your breath You don't have to change it or control it,
but just begin to get a sense of where you feel your breath in the body
Maybe it's at the tip of your nose
Maybe it's where the air passes through your throat
Maybe in your belly moving out and in
See if you can pay attention to full cycles of breath
Where you really sense that you are breathing in And you can really feel yourself breathing out
Breathing in until your body feels full of air and whole
Breathing out comfortably releasing the air from your body
There's no need to force the air out Just let the air escape from your body
Breathing in and hold
Breathing out
Breathing in and hold Breathing out [Music]
Breathing in
And out
Breathe here on your own Finding your own comfortable rhythm of the breath
Your breath is always here You can always come back to your breath
As you continue to breathe,
see if you notice something about the sensations of your breath in your body
Notice the temperature of the air at your nostrils is slightly cooler with the inhale
Slightly warmer with the exhale
The natural contraction of the body with the breath in
And the gentle feeling of release with the breath out
Notice how your stomach rises and falls each time you breathe
Notice these sensations as you continue to breathe
It's normal to have passing thoughts during this exercise
Just notice the thoughts, acknowledge the thoughts and let the thoughts drift away
so you can focus back on your breathing
Breathing in
and breathing out
Take a few moments to enjoy the simple peacefulness of calm
that comes with being in this relaxed state
Just letting be Letting go
We are nearing the end of this relaxation experience
If you're ready begin to bring movement into your body
Begin to get ready to return to your day Feeling a sense of rejuvenation and peace
A calm energy readying you to take on the rest of your day
I'll count back from three and at the count of one, your eyes will open
Three. Two. One.