Soft Breath Practice For Inner Safety (FEMR Step 3)

In this guided practice, you’ll slow down, connect with your breath, and gently regulate your nervous system. Life can feel fast and demanding, and it’s easy to get pulled into stress or “doing mode.” This practice helps you create your feminine home base within your body, so you can return to calm, presence, and softness whenever you need it throughout your day.

This is Step 3 of the 5-Step Feminine Embodied Morning Routine series, designed to help you start your day connected to your body and your feminine essence.

Transcript

Hi, My name is Dieke and I'm going to be guiding you through a practice I highly recommend that you do in the morning, Even when you're still in bed. So you can do this literally under the covers. Otherwise, You can do this lying down, But you can also do it sitting up. But I invite you to do this practice before you start running off. And taking off all of those things that are on your to-do list and start being busy because that's the baseline of our life these days. We move fast, We're in our heads, Everything needs to get done better now than tomorrow. And so because of that, We're constantly in a sort of activated nervous system mode. This practice basically relaxes your nervous system, Creates a sense of connection back to yourself, Slows you down. And if you do that first thing in the morning, Not only do you connect to your body, To yourself, To your feminine essence first, And that basically sets the foundation for the rest of your day. Also, It reminds your system that this is the baseline. This is home. And that if you are going to start doing and moving throughout your day, This is always a place that you can easily and safely return to. A place that you can trust within yourself. Okay, One bell marks the start, Three bells mark the end of this practice. Let's begin. Now, As I mentioned, You can literally do this practice while you're still in bed. So you can come to lie down or do the practice still under your covers, Or you can come up to a sitting position like I am. And from that place you can close down your eyes. And initially we're gonna take three breaths. And you can place your hands anywhere where that feels comfortable for now. And the exhale of that breath is going to be with a relaxed mouth. So relaxed jaw. Okay, In breath through your nose. Exhale, Relax your jaw side out. Again, Deep breath in. Through your nose, Filling up your lungs. Exhale, Side out. Once more, Deep breath in. And exhale, Side out. Beautiful. Dropping a moment into stillness. Letting go of controlling the breath. And just being a witness. Okay, And again, Three breaths, This time in through your nose. We're gonna hold it for a few moments. Then out breath, Relax your jaw. And again, Holding it for a few moments. So creating these pauses in between. Where you can connect to that inner stillness. So deep breath in, Filling up your lungs, Taking that first breath in the morning, Breathing in life. Holding it. And exhale side out. Gentle pause. Breathing in. Holding it. And sign out. Dropping into that stillness. Once more, Breath in. A gentle pause but be relaxed in your body. Exhale side out. And letting it go, Returning back to normal breath. And you can give your body a little shake or a little shimmy. Shake out your legs, Your hands, Your arms Beautiful. And then we're gonna, Again, Take three breaths. This time we're going to add a gentle sound on that exhale and now if you've never done this before this can find this can feel quite weird or different or maybe a little awkward or maybe even challenging and that's all right but see if you can just naturally let it come from your body when we use breath When we use sound, We really, Really more quickly and easily, Efficiently connect to our body to regulate our nervous system, To connect to our feminine energy in essence. Deep breath in. Exhale side out and let us sound out. Again, Breathing in life. It's another day. Exhale, Side out with a gentle sound. This can sound very different than what I'm doing and that's totally alright. There's no way to do this wrong. Deep breath in. Exhale, Side out. You Beautiful. And we're coming towards the end of this practice. We're going to take one more deep breath in as if you're welcoming in the day, Welcoming in life. Allowing your jaw to relax side out maybe with a sound maybe even with a little shimmy and a shake let's start that day off in a playful excited, Alive way. Deep breath in. Exhale, Side out. Beautiful. You can place your hands somewhere resting on your body or into a namaste. Taking a few moments of stillness here. You you Thanking yourself for showing up. For connecting to yourself. And remember, You can come back to this place within yourself, Within your body. At any given moment of the day. This is home. This is your baseline. This is where your feminine essence and your power comes from and lives. Thank you.