It's evening.
You have come through a full day of work.
Your head feels crowded and your thoughts are still swirling.
Tasks,
Deadlines,
Responsibilities,
Little worries tugging at you.
Your shoulders feel a bit tight and it doesn't quite feel like there is space to breathe freely.
If this is you,
This session is a moment to let go of all that mental clutter,
To release tension and to sink fully into your body.
Hi,
I am Claire and I am taking you through a breathwork session.
During these few minutes you will use your breath to carry away stress,
Overthinking and fatigue.
Allow yourself to fully arrive to soften and to drift into a sense of ease and spaciousness.
Let's start by finding a comfortable seated position.
Support yourself with cushions,
Blankets or anything that helps you to sit upright comfortably.
You can rest your hands lightly on your knees or in your lap and if you feel comfortable you can close your eyes.
If not,
You can look for a spot to look at with a soft gaze.
Now feel the weight of your bones grounding you into the floor or on your chair.
Observe your body,
Relax your buttocks,
Soften your shoulders and release your jaw.
Take a few deeper breaths to create some space in your body.
Inhale through your nose and exhale fully through your mouth.
You can even do that with a sigh.
Then start breathing naturally in your own rhythm.
Breathing in and out through your nose and notice the gentle flow of air that is coming in and out.
Just inhale and exhale through your nose.
Now begin to lengthen your exhales,
Making them slightly longer than your inhale.
So gently inhale through your nose and exhale through your nose or mouth,
Letting the air move naturally but with mindful intention.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Now as you exhale,
Imagine a leaf gently detaching from the top of your head,
Drifting downward.
With each exhale,
Each leaf is falling to release tension,
Stress or thoughts that are no longer serving you.
Each exhale helps them to leave your body.
Now imagine that with each inhale you can gather calm and lightness and exhale you're letting go of anything that you no longer need.
Then we will start to breathe in a certain rhythm.
We will inhale through our nose and then making the exhale roughly twice as long as the inhale.
No need to count,
Just follow the rhythm of my guidance.
With each exhale,
Visualize a leaf gently floating away,
Spinning as it drifts through the air.
Feel the heaviness,
Tension or thoughts leaving your body with it.
With each inhale,
Gather fresh energy,
Lightness and calm as if preparing for the next leaf to drift away.
Here we go.
Inhale 2,
3,
4 and exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6,
7,
8.
If you like,
On the exhale,
Allow your upper body to sway forward slightly,
Enhancing the release.
On the inhale,
Return upright,
Tall and centered.
And notice how the body softens,
Your mind slows and a sense of spaciousness grows with each breath.
Let's continue.
Inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4 and out 2,
3,
4,
5,
6,
7,
8.
Allow your exhales to become natural,
Effortless and long.
If any thoughts or emotions arise,
Imagine them as additional leaves,
Gently gathering them on the inhale and releasing them on the exhale.
Feel your shoulders,
Jaw and belly soften and sense the lightness and openness that fills the space that's left behind.
Turn around.
Inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4 and out 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4 and out 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4 and exhale 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4 and out 2,
3,
4,
5,
6,
7,
8.
In and out.
In.
One more time.
Inhale.
Now return to your natural breath.
Letting the inhale and exhale find their own gentle balance.
And just notice the lightness in your body and maybe some clarity in your mind.
And when you are ready,
You can wiggle your fingers and toes.
You maybe want to stretch your body and open your eyes.
And carry this sense of release with you.
Like the leaves drifting freely into the rest of your day.
Namaste.
