Original subtitles

in our day to day lives we're constantly

bombarded with an enormous amount of

sensory experiences that are beginning

to overload our sympathetic nervous

system loud noises flashing lights

crowds advertisements anything that's

trying to gain our attention which

begins to activate that fight-or-flight

mechanism within our body throwing us

out of balance but what if there was a

tool that you could tap into every

single day something that happens

naturally that we can use to reverse

that activate the parasympathetic

nervous system come back to that rest or

digest feckin ism within our bodies

restore balance reduce blood pressure

slow down the breath heart rate before

during and after a stressful event what

if it was as simple as just breathing

what if you took five minutes out of

your day just to focus on the breath so

you may think sitting in silence

focusing on your breath for five to ten

minutes a day seems really boring you

have too many things to do it's a daily

indulgence you can't afford to do you

might be thinking ain't nobody got time

for that

all right I couldn't read this but what

if it was a crucial crucial regiment for

your health what if by taking that five

minutes a day would make a difference in

your life and your day so where do we

start let's begin here right now with

your breath so take a moment wherever

you are choose you might stay seated you

might stand up whatever feels right for

you might want to stretch around a

little bit just choose where you want to

be and then once you make that decision

take a couple of moments to even shift a

little bit get comfortable allow the

eyes to softly close I hear and hear and

sense the shifting so let yourself

settle let the eyes softly close take a

moment as you're here to feel the feet

firmly planted into the ground maybe

feel the sit bones dropping in if you're

seated start to feel the spine

lengthening up to the skies you take a

deep breath in start to feel the

shoulder softening down the back start

to soften the muscles into the neck into

the face into the jaw take a moment here

began to allow yourself permission to

let go to let go of everything outside

of this space

local of anything that might have

happened before this very moment let go

of anything that you might have to do

afterwards let go of any judgments any

expectations about yourself and up this

practice allow the mind to settle into

the heart into the body even begin to

listen to the beat of your heart welcome

yourself as you are at this very present

moment physically emotionally mentally

begin to bring your awareness to your

breath to the deep sensations of the

breath notice the rise of your chest as

you inhale notice the dropping back down

as you exhale notice the lengthening

effect as you inhale the deepening

effect as you exhale notice the natural

spontaneous breath notice that without

doing anything but just bringing your

awareness to your breath automatically

lengthen on the inhale automatically

deepen on the exhale notice yourself

maybe sitting up a little taller or

standing up taller on the inhale notice

yourself rooting down deeper on that

exhale begin to bring in a sense of

peace calmness serenity on your inhale

begin to let go tension fear anxiety

exhale allow your internal vision to

move your breath throughout your body

take five deep breaths and take five

deep breaths out

after your personal fifth breath on that

next inhale count how many times it

takes to get to the very top of that

inhale to balance it out count that same

number down on your exhale you might be

working with a number of four five six

seven eight or higher

whatever your number is stay with it for

the next five breaths count up all the

way to your inhale and count back down

all the way to your exhale five deep

breaths in five D breaths out

after your personal fifth cycle of

breath allow the count to drop away even

allow the internal vision of the breath

to drop away allow your awareness to

empty completely of any images thoughts

sensations impressions experiences take

a moment here to notice smoothness of

the breath quietness of the mind even

the stillness of the physical body

begin to bring your awareness back to

the room back to your physical body

begin to draw deeper breath into the

belly into the chest slowly began to

blink the eyes open and close as you

transition back to this room notice

within yourself just within a matter of

minutes

is your mind more quiet is your breath

more smooth do you feel a genuine sense

of peace and calmness within yourself

you're more aware of this present moment

does everything seem a little more vivid

a little more alive do you feel

refreshed recharged rejuvenated are you

ready to take on the rest of your day

imagine if you did this every single day

namaste

[Applause]