Anna Palma, one of our wellness instructors, shared her guidance through a meditation technique
to help us stay centered through this challenging time. www.essenceyoga.com
Feeling uneasy or overwhelmed?
Here is a short meditative breathing technique that you can practice when you’re wanting to calm the nerves and reset to a more centered place.
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(This practice presumes that you are not having any respiratory difficulties)
Begin by coming into a comfortable seated position, with an alert, yet relaxed, straight back. Close the eyes, and let the hands find a place to rest in an effortless way.
Start to bring awareness to this present moment and the quiet sensation of your breath.
Let your next exhale flow completely through your mouth, making a whoosh sound, like you’re blowing out a candle.
Close your mouth, and inhale quietly through your nose to a mental count of 3 or four.
Pause.
Release the breath through your mouth, making a whoosh sound, to a count that is longer than 4, and comfortable for you. Perhaps 7 or 8. This inhale and exhale is one breath.
Now inhale again and repeat the cycle 3 more times, for a total of 4 breaths.
As you return to an unmanaged, natural breath, notice how the body feels. Allow a gentle smile to come to your face. Watch the face and body soften.
You may like to open your eyes now, and slowly return to your day. If you would like to repeat, do so this time with left hand on belly, and right hand over your heart. Experience the sensation of breath beneath your hands as you repeat the cycles.
Enjoy the simplicity of the breath whenever you can!
