Posture: We begin this practice either standing up with our feet rooted on the ground or sitting with a long extended spine. If you have time and space, add neck and shoulder rolls to stimulate your vagus nerve and reduce anxiety. Then return to your starting posture.
Attention: Bring your attention to what is happening in your body and work to bring as much of a non-judgmental presence as you can to your experience. It can be soothing to place one hand on the belly and one hand on the heart. Notice the rising and falling of the belly and chest.
Straw Breathing: Inhale naturally through the nose, and exhale through the mouth as if you had a straw. Practice elongating the exhale through the "straw" continue for 2-5 minutes and notice how you feel. Finish by thinking of something you are grateful for, it could be as simple as looking outside your widow to the light.
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