I'm so glad you're here.
This practice is simple.
It's a return to the rhythm that's always been with you.
Your breath.
And through it,
A return to the quiet trust that lives beneath the noise.
Today we're practicing three-part yogic breathing.
A gentle,
Deeply calming breath that moves from the belly,
Into the ribs,
And then up into the collarbones.
This breath is grounding,
Clearing,
And strengthening.
It helps settle the nervous system,
Quiet mental chatter,
And reconnect you to your inner stability.
The part of you that already knows.
So take your time now to get comfortable.
Let your body be soft,
Supported,
Seated upright with a tall spine,
If possible.
Let your shoulders fall away from your ears.
And when you're ready,
Gently closing your eyes or soften your gaze.
I'll invite you to start off with both of your hands laying gently on your collarbones,
With fingers facing each other and barely touching.
So let's begin together with three guided rounds of this three-part yogic breath.
So let's inhale into your rising belly,
Expanding into the widening ribs,
And finally breath moves all the way up into the collarbones.
You may notice your fingers spreading apart a bit.
And exhale from the collarbones,
Fingers come back together.
Soften the ribs and gently release the belly,
Inching it in toward the spine to release all of the stagnant air.
Again,
Inhaling into the belly,
Into the ribs,
Expanding into the collarbones.
Exhaling from the collarbones,
Ribs relax,
And belly releases.
One more time,
Inhaling into the belly,
Into the ribs,
And up into the collarbones.
Exhaling from the collarbones,
And then the ribs,
And then the belly comes back to center.
Don't worry if this breath feels awkward at first.
It can take a while to get used to.
You'll find the way that works best for your body to make it feel really good for you.
So let's practice.
I'll invite you to continue that breath on your own,
Moving slowly and fluidly,
Letting each inhale fill you from the bottom up.
Belly,
Ribs,
Collarbones.
And each exhale softens you from the top down.
Collarbones,
Ribs,
Belly.
Let the breath become your rhythm.
Let it become your mantra.
Inhale,
I trust myself.
Exhale,
I release what I don't need.
You don't have to control anything.
Just guide the breath gently.
Allow it to move through you like a wave.
If the mind wanders,
It's okay.
Just return to the breath.
To the rise and the fall.
To the belly,
Ribs,
Collarbones,
And back down again.
You can make this breath your own,
Finding the way that it feels the best for you.
With every round,
You are reminding your body that it is safe to trust.
That you can trust this moment.
This breath.
This being.
Let the breath lead.
Let it steady you.
Let it carry you back to your center.
And when you're ready to return,
Gently wiggling your fingers and toes.
Bringing awareness back into the room.
Maybe stretch or place a hand on your heart.
Thanking yourself for coming back to your body.
Back to your breath.
Back to trust.
Flutter your eyes open as you're ready.
An affirmation for today is,
With each breath,
I return to myself.
And so it is.
Until next time,
Take good care.
