Hello and welcome to this breath and meditation session.
We're gonna use the breath to open up.
Let go of tension,
Create more space.
And also sensing the magic that breath creates in our bodies.
So,
To start,
Make sure you're sitting with your back straight.
Activating some of the muscles in your lower back and belly to not carry anything on your shoulders.
Just like a small activation,
20% or less.
You can start by breathing in through your nose or through your mouth,
Whatever feels best for you.
Focusing on breathing into the middle of your head.
Notice any tension around your head.
And see how your contact with the middle of your head is right now.
Breathing into it.
Nice.
Sensing the center of your head growing outside.
The lines of your head,
Filling it up with air like a balloon.
Feeling this balloon expanding towards your sides,
The back of your head,
The front,
Down through your throat,
Up through your head.
Feeling your tensions in your face,
Around your ears and eyes letting go.
Feeling your thoughts evaporate in the breath.
Breathing into your thoughts to whisker them out.
If you notice anything in your energy field,
Around your head,
Or any tensions inside your head,
Just acknowledge it,
Breathing into it.
And here it's about to feel and find the balance between being active in your breath but not forceful.
Being active in your breath but not forceful.
So be gentle with yourself and breathe into the areas that you feel is open and ready.
And then it can expand towards the areas that are more stagnant.
So you want the energy of determination but also gentleness and ease.
Letting go on the out breath.
So continuing down through your throat,
Focusing on the upper chest,
Upper back and your shoulders.
Breathing into this area that can sometimes hold some tension.
Feeling your upper chest and your shoulders and back expanding.
Feeling your upper chest with air.
Sometimes we can have some collapse in this place.
Now we're allowing it to rise up,
Expand.
Breathing into any tension in your neck,
In your upper back,
In your throat.
Breathing into your shoulders,
To your sides.
You can sometimes hold some emotions here in the upper part of your chest.
So breathe into any emotions that arise.
Meeting it,
Letting it come up.
Letting it express if it must or just flow through you.
Be sure you let go on the out breath and feel yourself.
Sinking even deeper into your body,
Into presence.
To the here and now.
Now we can walk our awareness down towards our diaphragm.
Our backside of our diaphragm,
Solar plexus.
Expanding with our breath to the sides,
To the back,
To the front.
Also laying some awareness to the lower part of your ribs.
There's a space there where we never use normally when we breathe.
So just breathe into that too.
Express with sound.
It's a highly taxed area we're working with here,
So it's totally normal for it to be emotional,
For you to feel some resistance in your body if you hold a lot.
This is why we do this,
To cleanse it out.
To expand ourself,
Expand our being.
Expand our breath so we can move through life with ease.
Take more space,
Feeling more confident.
Feeling more confident.
Remember breathing into your back too.
And if your lungs or your chest is expanding in this exercise too,
That is just fine.
Don't hold anything back,
Just aim for the diaphragm.
Inviting your diaphragm to open up more if it's ready.
So we can start moving down towards our hips.
Feeling our belly and our hips.
Expanding it with our breath.
Breathing into the side of your hips,
Your belly in the front,
Your lower back,
Your genitals in the root area.
If you feel any part of your body here is hard to sense into,
Then acknowledge that.
And just keep holding your attention in this place.
Suddenly you can feel maybe you start connecting more.
You can also breathe into your energy field around your body in this area.
See if you notice anything.
Any stagnant energy.
Then we can start moving down to our knees.
Feeling our knees on both sides.
Relaxing them,
Breathing into them.
Noticing how they feel.
If you can make the energy alive and expanding inside your knees.
Feel your awareness melting deeper into your knees and breathing.
We can move down to our feet,
First our ankles.
And then to our foot soles.
Feeling our foot soles,
Our heels.
Our foot padding,
Our toes.
Then we can just relax inside our bodies.
Taking a full deep breath.
Well done.
Now you can just relax into this openness.
Into this spaciousness you have created.
Inside yourself.
Giving yourself the medicine of breath.
