We are now going to experience a form of breathing called Coherent Breathing, which is the optimal pace of breathing necessary to enable your body to rebalance the autonomic nervous system. It takes place at five full breaths per minute.
When you hear one bell you will breathe in and when you hear the next bell you will breathe out. Breathe full breaths in and out of your nose. If you have any congestion and cannot breathe out of your nose, then breathe through your mouth, but with slightly pursed lips so that there is a little bit of resistance. You should aim to fill your lungs with air, noticing that your belly will float outward with each inhale. If you get to the end of a breath and do not yet hear a bell, then pause until you do. Eventually you will try to fill up the space between each bell with a full breath.
You can do these breaths sitting up, but try to keep both of your feet on the ground and your hands resting still in your lap. We also want you to try to close your eyes so that your entire attention can go within.
So find a position now with your back upright but not stiff, you shoulders relaxed, your facial muscles relaxed, your hands resting comfortably in your lap, your feet planted on the ground.
When you hear the next sound of the bell, please take an inbreath to begin our exercise.
[bell rings] Breathe in - [bell rings] Breathe out
[Bell continues to ring at 6 second intervals - continue to breathe in, then out, which each sound of the bell. Guided pace is 5 breaths per minute, continuing for 5 minutes, for a total of 25 breaths.]
Now allow your breath to return to its natural rhythm and notice how you feel in your body right now. Notice the flow of the in and out breath and notice if you feel any changes in your body or your mind.
To slowly come out of our meditation, bring some gentle movement back into your hands and feet. Stretch and relax your sitting posture. When you’re ready, slowly open your eyes.