Grand Rising,
My name is Jamie Graham,
And this is your morning activation ritual.
This is your sacred time to breathe,
Believe,
And become.
Find a quiet space where you can sit tall with your feet grounded,
Or lay down with full support.
If you're sitting,
Choose a spot where you feel safe and steady.
Have pillows or blankets nearby if you need to adjust.
If you're laying down,
I invite you to gently cover your eyes with an eye mask,
Or simply close them and soften your gaze.
Whether you're on a bed or a yoga mat,
It doesn't matter.
What matters is you're comfortable,
Relaxed,
And supported.
We'll start with dynamic breath work,
Then flow into gratitude,
Love projection,
Affirmations,
And finally,
You'll step into a compelling vision of your day.
For the best experience,
Please use headphones.
They'll immerse you in this soundscape with binaural beats and subtle stereo cues.
Are you ready to rise?
Let's begin.
Today,
We're practicing dynamic breath work in a condensed two-round flow.
Dynamic breath work is a four-step process designed to oxygenate your body,
Clear your mind,
And activate your inner vitality.
Here's how it works.
First,
We'll take 40 controlled,
Hyperventilated breaths through the mouth,
Fully inhaling as much oxygen as possible,
Expanding the lungs,
Belly,
And chest,
Then relaxing the exhale.
It sounds like this.
After 40 breaths,
We'll take a big inhale and then sigh the breath out fully.
At the end of that sigh,
You'll hold your breath,
The first time for about a minute,
The second time for 90 seconds.
After the hold,
We'll take a powerful inhale through the nose,
Tongue pressed to the roof of the mouth,
Engaging your pelvic floor muscles as you breathe in fully,
Like this.
Halfway through that breath hold,
We'll gently release the pelvic contraction and take a few sips in through your mouth,
Stretching our lung capacity.
It sounds like this.
This practice not only expands breath capacity,
But supports longevity and nervous system regulation.
To close each round,
We'll release with a deep vocal ohm,
Stimulating the vagus nerve and grounding the energy.
If you need to pause and get comfortable,
Do so now,
But when you're ready,
Let's begin.
One.
Deep inhale through the mouth.
That's it.
Breathe.
With each breath,
Expand.
Inhale deep into the belly,
Ribs,
And chest.
Relax on the exhale,
But contract your core.
Stay with the breath.
I'm with you.
We're going to take a deep breath in,
Just a few more breaths.
In 5,
4,
3,
2,
1.
Find peace here.
Just observe.
Completely still.
We're about to take a deep breath in.
In 5,
4,
3,
2,
1.
Tongue to the roof of your mouth.
In through the nose.
Flex your pelvic floor.
Hold the breath fully inhaled.
Lungs fully expanded.
Hold the breath.
Release the pelvic floor and sip a little more air in through the mouth.
Hold it.
You're oxygenating every cell.
Drop the shoulders back.
Soften the belly.
Drop the throat.
Find stillness here while holding the breath.
Stay with it.
This is your time.
We're going to release the breath and om in 3,
2,
1.
Om.
Recovery breath.
Sigh it out.
Next round.
In 5,
Push past your limitations.
Push past your discomfort.
You can do it.
Believe in your breath.
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale.
Push yourself.
Keep going.
We're almost there.
5,
4,
Find peace here.
You can do more than you think you can.
Be lost in the music.
We're about to take a deep breath in.
In 5,
4,
3,
2,
1.
Tongue to the roof of your mouth.
In through the nose.
Flex your pelvic floor.
Hold the breath fully inhaled.
Lungs fully expanded.
Hold the breath.
Release the pelvic floor and sip a little more air in through the mouth.
Hold it.
You're oxygenating every cell.
Drop the shoulders back.
Soften the belly.
Drop the throat.
Find stillness here while holding the breath.
Let yourself expand.
We're going to release the breath and OM in 3,
2,
1.
OM Recovery breath.
And sigh it out.
Just sit here.
Flow here for a moment breathing through your nose.
Into the belly.
Through the chest.
Up to the top of your head.
Briefly pausing at the top.
Then exhaling slowly.
Extending the exhale longer than the inhale.
Focus on breathing into your heart.
Feel the blood and oxygen flow through your heart with every breath.
Your heart gives you life.
When it stops beating,
Life on this planet ends.
So breathe into your heart.
Your heart beats 24 hours a day.
It beats over 100,
000 times a day whether you think about it or not.
Whether you neglect it or love it.
So fill your heart with gratitude on every inhale.
And with every exhale,
Let go of any frustration,
Anger,
Bitterness,
Anxiety,
Or fear that may come up.
Just let it go with the breath.
Let it fade away.
Think of a moment you could be grateful for.
Or small.
See it.
Feel it.
Breathe into it.
Step into it.
Let it fill your body.
Don't imagine yourself as a distant memory.
Fully embody this moment right now.
Feel all you were feeling in that moment.
Really feel it.
Feel the gratitude.
Now think of another moment.
A birth of a child.
The meeting of a loved one.
A moment you are proud of yourself.
And step into it like you were there.
Really there.
You're seeing what you saw.
You're smelling what you smelled.
You're feeling what you felt.
Breathe the way you were breathing while you felt so grateful in that moment.
Yeah,
That's it.
Hear what you heard.
Was it something someone said?
Or was it something you were saying to yourself?
About what you were appreciating.
Allow every cell and nerve in your body to smile.
You're doing great.
Perfect.
Just breathe.
One more.
Let it wash over you.
Let it wash away all your fear and anger.
Something recent.
Something sensual.
Something sexy.
Something exciting.
Breathe it.
Enjoy it.
Feel like you're there.
Fill with gratitude.
Joy.
Love.
Appreciation.
As you feel that now,
Just feel all three of these moments at once.
Stack them all together.
Feel the combined power.
Feel the gratitude exploding in your body.
Allow a slideshow of grateful moments to flash before you.
One after another in quick succession.
You are gratitude in motion.
Now breathe into your heart again.
Is it beating fast?
Or slow?
Observe the rise and fall of your chest and belly.
Soften your belly as you relax a little more.
Allow your shoulders to drop a little bit more.
Observe your breath as it flows in and out.
You are present in this moment.
Nothing else matters right now other than this moment.
Picture someone you love.
Feel your chest expand with warmth.
As you breathe in,
Breathe in a golden light.
A golden light of pure love and healing energy.
Hold your breath at the top allowing this golden energy,
This beautiful loving light to heal your body.
Moving from your head,
To your neck,
To your chest,
To your arms,
All the way down to your fingertips,
Into your belly,
Then your hips,
And your legs,
All the way down into your toes.
Clearing,
Healing any tense energy that you may still have.
In your body.
When you exhale,
Send this golden light to the person you love.
Sending them pure,
Healing love.
See their smile.
Feel them receive it.
Now think of another.
Someone who needs this healing energy.
This pure,
Cleansing love.
Think of a stranger.
Send them all love as well.
Breathe in the golden light,
And when you breathe out,
Send that love to the person you love.
Send that loving energy out to the world.
Finally,
Send that same love to yourself.
The other versions of you,
To all versions of you.
The present,
Even the becoming.
You are love.
You are safe.
Repeat these affirmations in your mind after me.
I am safe.
I feel deeply.
I do with purpose.
I love unconditionally.
I speak with truth.
I see with clarity.
I know I'm connected.
Ask,
Why am I becoming more powerful every day?
Why is life always working in my favor?
What does it feel like to live in my dream life?
What if everything is aligning right now?
Perfectly.
Now see yourself rising into your vision.
Right now,
In this present moment.
As we're here right now,
Think about the first thing that you're going to accomplish today.
Bring it into your mind's eye.
Breathe with it.
Bring it into your heart.
And see it as already done.
In the count of three,
Feel that it's already done.
Feel what it feels like to have already had that thing done.
Two,
Feel the sense of accomplishment to have that task completed.
One,
Feel the emotions from completing that first task of the day.
When you feel it,
Say yes!
Now,
What does your dream day look like?
What do you feel?
What are you creating?
Make it vivid.
See that smile on your face.
Feel your cheeks hurting.
Feel the joy.
The fear.
You are stepping into your higher self.
Take a moment to say what you need to say to yourself.
Repeat this mantra and feel it deeply.
Heal.
Solve.
Strengthen.
Celebrate.
Serve.
Again.
Heal.
Solve.
Strengthen.
Celebrate.
Serve.
These are the anchors of your identity.
Heal.
Solve.
Strengthen.
Celebrate.
Serve.
Say it with me.
Heal.
Solve.
Strengthen.
Celebrate.
Serve.
Heal.
Solve.
Strengthen.
Celebrate.
Serve.
Let them vibrate in your bones.
Now slowly rise to your feet.
Reach both arms up.
Fingertips stretching to the sky.
Take a big breath in.
And throw your hands down and say out loud,
I claim this day.
Now make your move.
Whatever inspires you.
Strike a pose.
Smile big.
No,
Bigger.
Be so damn proud of yourself for showing up.
You breathe with purpose.
You believe in your power.
Go kick ass.
And I'll see you again tomorrow.
Aho and Namaste.
