Original subtitles

Breathing Meditation

Hi I'm Leo

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 you

for you

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

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 brethren

And notice the direction of the breath out

Focus the breath ain upward just underneath the brain

A 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.

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

To breathe out slowly on

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

Breathe in for another four breathe out for four

Hold out for you

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 a sigh

Breathe in for four before one more time

Released gradually

Smelling the sweet Palo Santo

Taking in the air quality of your space

Continue this.

Wang allowing the mind

To be sensitive 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

Her perception of security.

If we feel safe.

As you breathe

what within the breath

Who softens your frame and allows you to feel safe

Cultivates an unseen reliability that calms you who 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

There's 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 release are you are feeling

Lightly wiggle your toes

Then breathe in and stretch your toes and fingers

Break it a little more

breathe it all the way out.

If you want to spread your arms and stretch your toes

one more time

All the way out

To really integrate the breath practice

Take your right hand over your right nostril

specifically you write down 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.

Read out to the left.

Cover with the right pinky finger breathe out through

the right nostril

Do about six more rounds of this

rinsing the perceiver 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

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

or in tank

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.

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