Текст пісні
This is a short breathing exercise, which may seem incredibly simple
But when we're finished, you will feel as though your mind has been
Through the washing machine. Clear, calm and ready to connect again
With the world. With regular practice, this will build your lung
Capacity, boost your physical energy and vitality and improve your
Concentration and focus. As we focus our attention on what might seem
Like an unnatural pattern of breathing, so our thinking mind begins
To slow and we find access to our more intuitive mind. Sit
Comfortably with an erect spine. Relax your shoulders, brow, jaw and
Belly. Close your eyes. We are going to breathe in through the nose
For a count of four. Hold the breath in for four and release the
Breath just as smoothly for a count of four. Then hold the bottom of
The breath before repeating from the inhale. Note the quality of your
Breath. See if you can keep it the same throughout the beginning
The middle and the end of the breath. It can be helpful to drop the
Chin as you hold the breath, both at the top and at the bottom, as
Though locking the wind passage. But if this feels awkward and
Confuses you and takes you back into the thinking mind, then don't
Feel it's essential. Just let it go. You may find that after five or
So rounds of breath, your lungs have settled into the pattern and
Now have the capacity to take the counts up to five or even six
This is your practice, your time. Explore this exercise in a way
That feels right for you. I will count for you for the first few
Rounds, then you continue at a pace that serves you. Inhale through
The nose for one, two, three, four. Hold for one, two, three, four
Exhale through the nose for one, two, three, four. Hold for one
Two, three, four. In for one, two, three, four. Hold for one, two
Three, four. Out for one, two, three, four. Hold for one, two
Three, four. In for one, two, three, four. Hold for one, two, three
Four. Out for one, two, three, four. Hold for one, two, three
Four. In for one, two, three, four. Hold for one, two, three, four
Out for one, two, three, four. Hold for one, two, three, four. Make
This round you're on your final count. Gradually let your breath
Fall back into its natural rhythm without imposing a rhythm onto it
Take your time. There's no rush. When you feel ready to rejoin your
Environment, slowly open your eyes and sit with the moment, taking
In your surroundings. Allow a moment to appreciate the space and
The balance you have generated both in your body and in your mind