Well,
Hello there.
Welcome to Celestial Gems.
I'm Gem,
And I'll be your guide for today.
Thank you for joining me in this practice.
I have designed this for those who have returned from engaging in a rally,
March,
Or protest.
It is for those who spoke,
Even when their voices shook.
It is designed for those that are putting themselves out there on the line to stand up for humanity.
Thank you for being here.
I am honored to have you.
I want to provide you with a moment of stillness to cleanse and calm,
As well as reflect,
Rebalance,
And realign with yourself and your cause.
These kinds of events and activities stir up big emotions.
And whilst it is empowering and uplifting to be amongst your peers and community,
Chances are the good cause you are fighting for is under threat.
We don't fight for the fun of it.
There is always a reason.
These moments can leave us wired,
Empty,
Or heavy.
Today,
We'll soothe your nervous system through simple,
Ancient breath practice,
Along with reflections of your day and affirmations.
This is a safe space that I have created and will share with you now.
Please ensure you are also in a physical space that feels safe to you.
I truly hope such a place is accessible to you.
For this practice,
It is recommended that you sit on the floor with your legs crossed.
For extra comfort,
You can elevate your hips with a cushion or blanket.
If you are unable to sit on the floor,
Please sit on a chair with your feet flat on the ground.
I invite you now to gently close your eyes and give your body a little wriggle,
Allowing yourself to find comfort in your position.
When you are ready,
Let us begin.
Notice now the room you are in.
Hear the sounds that surround you.
A distant car,
Birds,
A neighbor not too far away.
Feel the temperature of the room.
Are you hot?
Is there a gentle,
Cool breeze?
How does the air feel against your skin?
Notice your clothing now,
Or whatever may be draped across your body.
Is it soft,
Delicately touching your skin?
Is it heavy?
Do you feel a weight against you?
Take a moment to feel your entire body as one whole being.
Your whole body.
Feel your own weight being supported by the ground beneath you.
Notice where your body and the floor or chair touch.
Feel your body as if it were a weighted blanket.
Feel it push against the floor.
Feel your entire self supported.
Let's take a moment now to consciously calm your nervous system.
We'll do this by stimulating our vagus nerve.
It helps slow the heart rate,
Calm the breath,
And bring the body out of stress.
When we breathe slowly and intentionally,
We send a message of safety to our nervous system.
This clears the fog of anxiety,
Helps us think clearly,
And reconnects us to ourselves.
While science now confirms how powerful this is,
I also want to honor that these breathing practices have been used for thousands of years by yogic and other traditions.
This is not new.
It is ancient knowledge,
Shared and sustained by cultures long before it was studied.
We'll start by breathing in through the nose for four,
Hold for seven,
And then as we exhale for eight,
We will do so with our mouths closed,
Lips and jaws relaxed,
Pushing the air out with a low,
Deep hum.
Like this.
Mm.
Take a moment to try it yourself now.
Ready?
Take a deep breath in through the nose for four,
Feeling the air brush against your nostrils.
Hold your breath for seven,
Six,
Five,
Four,
Three,
Two.
Now exhale with a low,
Deep hum,
Feeling your whole mouth vibrating for eight.
Don't worry if you can't do it for the full eight seconds.
Again,
Take a deep breath in through the nose for four,
Filling your belly up with air.
Hold your breath for seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale with a low,
Deep hum for eight.
Last round.
Take a deep breath in through the nose for four,
Expanding your belly as you breathe in.
Hold for seven,
Six,
Five,
Four,
Three,
Two,
One.
Now exhale with a deep hum for eight.
Notice the way your body feels now,
Allowing the vibrations to reverberate through your entire being.
As your breath begins to return to normal,
I wanna give you a few moments here to just be and feel your body.
Let's not underestimate the toll that activism and showing up can take on our bodies and mind.
This isn't said to deter you.
When we know the weight of this work,
We can care and plan for ourselves more fully.
Let's reflect on your day and your activism.
What brought you to this event today?
Did you feel any discomfort while you were there?
What was said or done that stirred the feeling?
Do you know where that discomfort comes from?
Where do you feel this discomfort in your body?
Your chest,
Shoulders,
Stomach,
Somewhere else?
Gently breathe into that place.
Ask the feeling.
What do you need me to know?
What are you teaching me?
Is it calling you towards learning,
Repair,
Rest,
Or collective action?
Receive whatever comes.
This is information,
Not accusations.
You're listening,
Not judging.
As the breath settles,
Shift your awareness towards the moments of light you experienced today.
What inspired you?
Who stood beside you?
Who taught you something new?
What acts of courage or kindness did you witness?
Change can feel overwhelming,
Especially on the world stage.
If this is how it feels to you,
Let's zoom in closer.
What small,
Meaningful next step might you take?
A conversation,
A donation,
A letter,
A plan to keep learning?
Big changes built from many small human acts.
There are no wrong answers here,
Only an invitation to reflect and reconnect before moving forward.
Let's breathe and hum together again as you feel these reflections through your body.
Take a deep breath in through the nose for four,
Filling your belly up with the cool air.
Hold your breath for seven.
Connect and hold onto what inspired you today.
Now exhale with a deep,
Low hum for eight,
Feeling the vibrations emerge from your belly all the way into your mouth.
Again,
Take a deep breath in through the nose for four,
Three,
Two,
One.
Hold your breath for seven,
Remembering one of the most powerful moments from today.
Now exhale with a hum for eight,
Feeling the vibrations hit the back of your lips.
Final breath in through the nose for four,
Three,
Two,
One.
Hold your breath for seven,
Six,
Five,
Four,
Three,
Two,
One.
Now push the air out with a deep hum for eight,
Allowing each vibration to echo through your body to a pace that feels comfortable to you.
If it feels right to you,
Please repeat the following affirmations after me.
I am powerful.
I am grounded.
I am connected.
I am fearless in my pursuit for a better world.
I am powerful.
I am grounded.
I am connected.
I am fearless in my pursuit.
For a better world.
I am powerful.
I am grounded.
I am connected.
I am fearless in my pursuit for a better world.
In your mind's eye,
Look to the future.
See yourself in a world where these types of events don't need to happen.
Let us begin our return.
Start by noticing the way the air feels against your skin.
Notice the sounds that are returning to you.
Gently now,
Awaken your body by wriggling your fingers and your toes.
Keeping your eyes closed,
Maybe you can stretch,
Move around a little more.
Take your hands and rub them together,
Placing them over your face and feeling the gentle warmth radiate from your palms,
Over your closed eyelids,
And take a moment to relax.
Take a moment to just pause here.
When you are ready,
Open your eyes and then remove your hands so you are fully present.
Thank you so much for practicing with me today.
I'm Gem,
And I've been your guide.
Until we meet again,
Goodbye,
My comrade friend.
