Hello everybody and welcome to this guided morning routine.
This morning routine is designed to just optimize your day and set the best energetic frequency,
The best signature for your day.
We really define our day by what we do in the morning and this morning routine is just absolutely bulletproof for making sure that you have the best day possible.
Our morning routine is going to be made up of five pieces here.
Part one,
We are going to hop in a cold shower and whether we go from hot to cold or cold just straight up,
It doesn't matter.
We want to just make sure that we get a proper cold shower in.
If you have a cold plunge,
That's even better,
But a proper cold shower is all we need making sure that we get our entire body cold.
Next up,
We're going to be doing breath work and then we're going to do a little bit of movement.
We're going to drop into gratitude and then we're going to read a little bit.
Our breath work and movement piece is going to be about 35 minutes and our gratitude is going to take about 10 minutes and then our reading is going to be another 10 to 15 minutes.
All in all,
This morning routine should take you about an hour and it is my intention and hope that you are able to blaze through this morning routine first thing right when you get up without needing this recording in the future.
But for now,
I invite you to go ahead and start on part one and go get a cold shower or a cold plunge and you can pause this recording and come back to it.
Go ahead and get your cold shower in before we move on.
I'll be here waiting.
All right,
Welcome back everyone.
I hope you enjoyed your cold shower.
Hopefully you're nice and chilly and you are warming up the natural way,
Letting your body warm up without the need for hot water.
If you notice your body is already warming up and that is because the body naturally warms itself up when it is cold.
So congrats on your cold shower.
We are now going to dive into some dynamic breath work and we're going to finish it off with foundational breathing.
So with dynamic breath work,
We're going to be creating an intentional stress response and then we're going to be moving in to a relaxing breath work technique so that we can re-regulate the nervous system.
Go ahead and make sure the space around you is very safe,
That it's soft,
And if you fall,
You won't hit your head in case you're prone to fainting.
If you want a more relaxing experience,
Then I invite you to lie down and if you've done this breath work practice with me before,
Then I invite you to skip to minute 545 to go ahead and get straight to it.
Alrighty,
Enjoy.
This breath work practice is designed to stimulate and activate the body-mind complex.
It also boosts the immune system radically,
Protecting yourself from any virus or disease.
This breath work is also amazing if you have inflammation in the body,
Such as allergies,
Asthma,
Or arthritis.
So I hope you enjoy and I hope that it brings you tons of benefit.
In order to do this breath work,
We must do first 40 controlled hyperventilated breaths.
We will be breathing in and out through the mouth and we'll be taking a full breath in,
Filling up the belly,
Chest,
And head,
And then we'll be letting the breath out.
We won't be forcing it out.
It'll sound like this.
After our 40th breath,
We'll take one big breath in and blow all of the breath out.
From here,
We will hold the breath for one minute to two minutes,
Just depending on where you're at with this practice.
After we hold the breath,
On the exhale,
We'll take a big breath in through our nose with the tongue pushed to the roof of the mouth,
Sounding like this.
Here we will fill up the lungs all the way,
Filling them up as much as we possibly can.
And then,
Once you fill them up all the way,
You'll take little sips of air to fill them up even more.
From here,
We will drop the shoulders back,
Soften the belly,
And really expand the lungs in the diaphragm,
Stretching them and activating them in every way.
Once we hold the breath on the inhale,
After about a minute to a minute and a half,
We will let out the breath with a nice om.
This may seem challenging at first,
But the more that you practice,
The better you will get at making this om nice and long and beautiful after holding the breath.
So if you're ready,
You can go ahead and get into position.
You can either be lying down flat on your back or sitting up with your feet flat on the ground and your back erect and straight.
If you are prone to fainting or blacking out at all,
I highly recommend lying down flat on your back.
If not,
Sitting up straight with the back very straight is a great way to do this breath work practice,
And I highly recommend it.
Just make sure that there's cushions and a soft environment around you,
Just in case.
With that being said,
Let's take a nice deep breath in through the nose,
Filling up all the way,
Opening the mouth and sighing it out.
Deep breath in,
Open the mouth and sigh it out.
And we're ready to begin in 5,
4,
3,
2,
Begin.
You're almost there,
Keep going,
Just a few more breaths,
Complete stillness.
Going to take a deep breath in in 5,
4,
3,
2,
1.
Fully inhaled,
Lungs fully expanded,
Hold the breath,
And take a little more air in,
Drop the shoulders back,
Soften the belly,
Find stillness here,
Holding the breath.
In 5,
4,
Push past your limitations,
Push past your discomfort,
Exhale,
Inhale,
Keep going,
Almost there,
Complete stillness.
You can do more than you think you can,
Push past your discomfort.
Going to take a deep breath in in 5,
4,
3,
2,
1.
Fully inhaled,
Lungs fully expanded,
Hold the breath,
Find stillness here,
Holding the breath.
We'll release the breath in 5,
4,
3,
2,
1.
Great job everyone,
That was round 2,
2 more to go.
We'll begin the third round in 5,
4,
3,
2,
1,
Begin.
Push past your limitations,
Push past your discomfort,
Complete stillness.
Keep going,
You're going to take a deep breath in in 5,
4,
3,
2,
1.
Lungs fully expanded,
Hold the breath,
Drop the shoulders back,
Soften the belly,
Find stillness here,
Holding the breath.
We'll release the breath in 5,
4,
3,
2,
1.
We'll begin our fourth and final round in 5,
4,
3,
2,
1,
Begin.
This is your final round,
Give it everything you've got.
Full inhale,
Exhale,
Full inhale,
Exhale,
Filling all the way up and letting go.
You're almost there,
Keep going,
Complete stillness.
You're going to take a deep breath in in 5,
4,
3,
2,
1.
Hold the breath,
Lungs fully expanded,
Hold the breath.
Take a little more air in,
Drop the shoulders back,
Soften the belly,
Find stillness here,
Holding the breath.
We'll release the breath in 5,
4,
3,
2,
1.
Alright,
I invite you to take a deep breath in through your nose,
Open up the mouth and sigh it out.
One more deep breath in,
Breathing in through the nose,
Open up the mouth and sigh it out.
We'll begin in 3,
2,
1.
Deep breath in,
Hold it at the top,
Slow exhale out,
Ujjayi breath.
Another deep breath in through the nose,
Into the belly,
Chest and head.
Hold it at the top,
Slow exhale out,
Ujjayi breath.
Beautiful.
Another deep breath in through the nose,
Into the belly,
Chest and head.
Hold it at the top,
Slow exhale out,
Ujjayi breath.
Beautiful.
You can now follow my breath.
Deep breath in,
Hold,
Ujjayi breath out.
Deep breath in,
Filling up the belly,
Chest and head,
Ujjayi breath out.
Through the nose,
Nice and slow,
Creating the sound of the ocean.
Deep breath in,
Hold for 3,
2,
1.
Deep breath in,
Hold the breath and let it go.
Deep breath in through the nose,
All the way in,
Ujjayi breath out.
One more deep breath in,
Hold.
I invite you to breathe in a relaxed manner now.
Just listening to the music and feeling peace and relaxation in your body.
My name is Ben Holtz.
Thank you for breathing with me today.
Namaste.
Alright,
Welcome back everybody.
Hope you had a beautiful practice and beautiful breath work experience.
Now is a time where we want to grab our journals and we're going to be focusing on gratitude.
So go ahead and pause this and grab your journal if you don't have it already.
Alright,
Welcome back.
So what we want to do here is write down 10 things that we are most grateful for in life.
And these 10 things can be anything.
A person,
Your pet,
Your purpose,
A place,
An experience,
It can be anything at all.
Write it down and as you write them down,
I invite you to deeply connect with the energy of what you are grateful for.
I invite you to bring yourself,
Transport yourself to the place with the person doing the thing that you are grateful for.
And I invite you to deeply feel the energy of this experience.
Feel the connection.
Feel it moving through your veins.
This beautiful enhancing energy of gratitude.
For each thing that you write down,
Take a moment.
Breathe into this thing that you've written down that you're grateful for and deeply connect with it.
Feel it through your whole body.
Take time to do this while you listen to the music for the next 10 minutes or so.
And I will see you after that to move into some manifestation.
Welcome back everybody.
I hope you enjoyed that gratitude practice.
And now we are going to move into manifestation.
I invite you to continue to just feel and be aware of the energy that that gratitude practice has created in the body.
Feel the sensations of gratitude and gratefulness.
And we're going to use this energy to enhance our magnetism toward the things that we are choosing to call in.
So if you need to,
Go ahead and take the next few moments to journal about what it is you're calling in.
Exactly what you want in your life.
And you can go ahead and pause this recording to go ahead and journal about that.
And then come back to the recording and we will dive into how,
Just how we're going to manifest it.
So go ahead and pause the recording and begin journaling about exactly what you want in your life.
Alright,
Welcome back.
Now,
I invite you,
As you listen to the music,
To feel the sensations of gratitude in your body.
And as you do,
I invite you to bring yourself into the manifestation that you are calling in.
Whether it is a lifestyle,
Travel,
Partner,
Abundance.
Bring yourself into the experience as if it has happened right now in this moment.
You are there experiencing it fully.
And you feel this sensation of gratitude and thankfulness for it.
You are deeply connected with the energy that is surrounding this beautiful,
Beautiful reality you're manifesting.
Breathe into it.
Feel the energy coursing through your veins as you submerge deeper and deeper with each breath into this visualization with what it is you're manifesting.
As you breathe,
Each breath brings you deeper and deeper into the sensation that you are living,
Experiencing,
Breathing this reality.
What it is you're calling in is also calling you in.
Notice what you see,
What you feel around you as you visualize this reality.
Notice what you hear,
What you smell.
Allow your senses to be fully,
Fully connected with this reality that you are calling in.
As you do this,
Take the next few minutes to just sit and breathe into this new reality that you're manifesting.
Allow your senses to be fully connected to it.
Once you complete the next few minutes of this manifestation practice,
You can move on to the next thing that you are manifesting and the next.
So go ahead and take the next few minutes to just breathe into this new reality.
Connect deeply with what it is you're manifesting here.
Visualize it,
Feel it,
Hear it,
Smell it,
Become it.
And enjoy the music while you do.
I'm going to take the next few moments just to bring everything that you're manifesting into a bubble in front of you.
Bring these realities into a bubble in front of you and just allow for it to be there present in front of your body.
And I invite you to allow this bubble to simply float away,
Detaching yourself from the outcome.
Knowing that this message has been heard by the universe,
That the entire universe is supporting you and attracting you to this reality,
Just as you're attracting this reality to you.
Let that bubble float up into the clouds and then just burst into a beautiful golden light.
Sending this message to God,
To all of your guides,
All of your ancestors,
Everyone working together in harmony and co-creation to build this beautiful reality that you know is for you,
That you are calling in.
And take a deep breath in once this bubble bursts to just connect with the releasing,
The detachment from outcome.
And take the next few moments to breathe and relax.
And as you breathe and relax,
We're going to be moving into our final piece of this beautiful morning practice.
Our next step for the next eight minutes is to read a book that is charged with beautiful,
Positive energy.
This can be a spiritual book,
This can be a self-development book,
This can be a business book.
Just make sure that it's a book that enhances your energy and really,
Really sets the tone for the day.
Enjoy reading this book and listening to this peaceful music.
Enjoy knowing that you have accomplished this morning routine and that you are optimized for your day.
I'm so proud of you and so excited for you to go out there and serve the planet,
To share your gifts,
And to bring value to everyone you come across.
Thank you so much.
My name is Ben Holtz and I'm wishing you a beautiful rest of your day.
Namaste.
Namo.
