Welcome to deep breath work for releasing inner tension.
Begin by finding a comfortable position,
Whether seated or lying down.
Gently close your eyes and just take a moment to arrive here fully.
Feel the weight of your body being supported whether it's by the chair beneath you or the earth below.
Let your hands rest naturally in your lap or by your sides.
Now begin to notice your breath.
Without trying to change it,
Simply observe the gentle rise and fall of your chest and belly.
Take a deep breath in through your nose and sigh it out through your mouth,
Releasing any tension you may be holding in your body.
This is your time,
Your time to let go.
Today we'll be using a rhythmic breath to reach deep into your body and mind.
With each inhale you'll invite softness and openness and with each exhale you'll release any tension,
Stress or heaviness that no longer serves you.
Together we'll relax and let go.
Now bring your attention to your body visualizing it as a strong flowing river.
With each inhale feel the energy moving freely,
Cleansing and purifying.
As you exhale release any blockages letting them dissolve into the water carried away by the gentle current.
Feel this gentle constant flow within you,
Removing tension and bringing clarity.
Your breath is the guide ensuring the river flows smoothly,
Washing away any heaviness or stagnant energy.
Just continue with each inhale,
Feel the energy moving freely,
Cleansing and purifying and as you exhale release any blockages,
Letting them dissolve into the water carried away by the current.
Good.
Now we'll begin our breath practice.
Inhale deeply through your nose for a count of four and exhale softly through your mouth for a count of six.
Feel your belly expand on the inhale and as you exhale release any further tightness or tension.
Inhale deeply through your nose,
Two,
Three,
Four.
Exhale gently through your mouth,
Two,
Three,
Four,
Five,
Six.
With each exhale allow your body to soften.
As you continue feel your belly expand on the inhale and with each exhale imagine any tension being absorbed,
Neutralized and transformed.
You are safe and supported here,
Grounded in the present moment.
Inhale for a count of four and exhale softly through your mouth for a count of six.
Beautiful.
We're going to shift now into a more dynamic breathing technique called woven breath.
This practice will help you unravel deeper layers of tension within your body.
Let's begin by inhaling through the nose for a count of three,
Pausing for a moment at the top of the breath and then exhaling fully through your mouth for a count of eight.
As you breathe in visualize your breath weaving through your muscles,
Your organs,
Your mind collecting any tightness along the way and as you breathe out feel that tightness unraveling,
Releasing with each exhale.
Inhale through the nose,
One,
Two,
Three,
Pause for a moment,
Exhale fully through the mouth,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Feel the tension flowing out with your breath.
With each inhale imagine your breath moving like a soft thread weaving through any areas of tightness and with each exhale feel those areas soften and release.
This breath is gentle yet powerful reaching deep into the places where stress is held.
If you find any particular area of your body calling for your attention,
Breathe deeply into that space.
Allow your breath to flow into it,
Loosening and unwinding whatever is held there and on the exhale let it release fully.
Continue for two more breaths.
Good,
Now we'll move into open heart breathing,
A practice designed to release any emotional tension.
Take a moment to place one hand over your heart,
Feel the warmth of your hand resting there.
Connecting you to the center of your emotional being.
We'll use a breath that focuses on expanding the heart space and releasing any heaviness that may be held there.
So inhale deeply through your nose for a count of five.
Feel your chest expanding as you breathe in and exhale slowly through your mouth for a count of seven.
Letting go of anything that feels heavy.
Let's continue.
Inhale through your nose,
One,
Two,
Three,
Four,
Five.
Feel your heart space open.
Exhale through your mouth,
Two,
Three,
Four,
Five,
Six,
Seven.
Letting go of any emotional tension.
Continue in your own time.
If any emotions begin to surface,
Let them rise.
Simply breathe with them.
Let your breath soften the edges of any discomfort and with each exhale release what no longer serves you.
Continue for three more cycles.
Inhale deeply into your heart and exhale releasing.
With each breath your heart becomes lighter,
More open and more at ease.
Inhale deeply through your nose for a count of five.
Feel your chest expanding as you breathe in and exhale slowly through your mouth for a count of seven.
Wonderful.
Now gently let go of this structured breath and return to your natural rhythm.
Breathe in easily through your nose and out through your nose.
Take some time to feel the spaciousness you've created in your body and mind.
Feel the openness in your heart.
Take a moment to recognize the deep release you've experienced.
You've softened,
Unraveled,
And let go of tension physically and emotionally.
Notice how light and clear you feel.
This sense of openness will stay with you as you move through your day.
Know that at any time you can return to your breath,
Reconnect with this feeling,
And release whatever tension arises.
You are calm,
You are at ease,
And you are open.
When you're ready,
Gently and slowly open your eyes.
Become aware of your physical surroundings.
Maybe gently roll your shoulders or move your neck from side to side.
When you feel ready,
Take one final deep breath in and as you exhale,
Let go of anything else that no longer serves you.
As you return to your day,
May you carry this sense of deep relaxation and peace with you,
Knowing that you are always just a few breaths away from releasing tension.
Just take a moment to thank yourself with gratitude for giving yourself this gift.
Know that you can come back to this practice whenever you would like.
Namaste,
My friend.
