All right,
The late night sugar cravings are here,
So let's breathe them out of the body.
Totally normal,
Stop judging yourself.
Let's just release this craving,
This desire.
Peace and desire can't really coexist,
So.
Settle into your space,
Whether you're lying down or you're seated upright.
But close down your eyes,
Surrender,
And come into this moment with me.
Relax the tension around your eyes.
Release the tongue from the roof of the mouth.
Let the shoulders soften.
This moment will pass.
This feeling will pass.
This is temporary.
If you'd like to place a hand on your belly for that mind-body connection,
I always invite you to do so.
We're going to first really try to move that energy away.
And then we're gonna slow things down.
So first,
Just through our nose,
We're gonna do this kind of snapping breath,
This really passive inhale,
Active exhale,
Just for about a minute.
This will sound like.
And we'll be there,
Like I said,
For just a minute.
When you're ready to join me in shaking out this energy,
Releasing it from the body,
Being bigger than your thoughts,
Mind over matter here.
Join me in this breath.
Keep going,
Keep breathing,
Finding your rhythm,
Alchemizing the body,
Resetting it,
Essentially hitting the button refresh on your nervous system.
And we'll get ready to release it in 5,
4,
3,
2,
1.
Four,
Keep going,
Three.
Too.
Exhale it all completely and hold at the bottom.
Be in that breath retention space.
Where you need nothing outside of you.
You already have it right here in this moment.
There's nothing else to complete you.
Because you are whole.
When you feel that urge,
That hunger for air.
Inhale fully through the nose,
Down through the throat,
Through the chest,
Into the ribs.
Even the lower back feels full.
Hold it all at the top.
And through the nose,
Maybe subtly,
Quietly,
Softly,
Exhale,
Release the overload of thoughts,
Desires,
Needs.
Any lack.
Leaves the body.
Come back into your neutral,
Natural breath.
Feeling that surface beneath your body supporting you.
Feeling the breath within your body supporting you.
And your body encompassed.
And protected and guided by this energy all around you.
We'll do some 478 breathing,
A great breath work practice to do before bed to wind down and slow down.
The Mind.
Together we're going to breathe in for a count of four,
We're going to hold for seven,
And then exhale for eight.
Do a couple rounds of this together.
When you're ready,
Just through your nose,
Inhale in for a count of one,
Two,
Three.
Three,
Four,
Hold.
Exhale out 8,
7,
6,
5,
4,
3.
Three.
Again through the nose for one.
Free.
4,
Hold.
Exhaling it all out,
Eight,
Seven,
Six.
5,
4,
3,
2,
1.
Three.
Too.
One last time,
Breathing in,
One.
Four,
Hold it,
Feel your expansion,
How powerful you are,
How much bigger you are than this moment,
Than your anxiousness.
Than any emotions you're trying to fill.
Exhale that all away.
8,
7,
6,
5,
4,
3,
2,
1.
And back into your own neutral breath.
Feeling how good it feels to slow down.
To take inventory.
To trust that this too shall pass.
And maybe set an intention for tonight's rest.
To release the desires and focus on peace.
Focus on love more than life.
When you're ready to close out this practice and give some thanks for the day that was had and for the rest ahead.
Inhale the arms up,
Really reach tall,
Stretch it out.
And exhale the arms all the way back down.
Taking a moment to open up your eyes to come back into this space.
Maybe feel subtle shifts or maybe big ones.
And take your time moving from this space.
There's no rush.
As always,
It's a pleasure to breathe with you and thank you so much for being here with me today.
I'll see you next time.
