An exhalation that’s longer than your inhalation will activate the Vagus Break and slow your heart rate. Feeling anxious? Here’s on of my favorite, quick and easy meditations that you can do on your own right now!
Find a safe, quiet space where you won’t be bothered for 20 minutes.
Sitting directly on your sit bones with a straight spine and your knees lower than your hips, feet flat on the floor. Find your breath. Place your right hand on your heart and your left hand on your belly. Which hand moves first? Which hand moves the most? Don’t judge. Don’t change. Just take a moment to be in your own presence, breathing into the space around you.
Feel your heart rate and breathing rate slow and stay here as long as you can comfortably.
When you are ready to bring your attention back into the room, try to stay in the center of the peace you have generated.
See how long you can remain within, and perpetuate the ripples of, your sacred breath space and move slowly enough through as many of the moments that follow this exercise so you can fully perceive your surroundings.
Blessings!! May you show up in the world how you choose, not as a reflex. – Dr. B