For this meditation,
We will be focusing on breathwork,
Also known as pranayama.
Find a comfortable place to practice.
I invite you to close your eyes,
Sit in an upright position to allow the breathwork to flow throughout your energy systems.
You may also use a pillow on your back or your bottom.
Sitting in an upright position will also give you the focus and energy so you do not drift off into sleep.
You will be fully awake for this practice to connect your spirit to the body.
Enjoy.
Settle into your own breathing rhythms and focus on letting go of any tension as you exhale.
Intentional breathwork is healing to the mind,
Body,
And spirit.
It will also allow you the time to fully become receptive to inspiration or relaxation.
I will be guiding you through a practice of pranayama that involves breath retention,
Also known as kumbhaka.
Kumbhaka pranayama is the practice of holding your breath at the end of an inhale along with holding the breath at the end of an exhale.
In breathwork,
You are in a state of non-doing.
Therefore,
You resonate at a state of pure being,
Realizing your true nature and your pure consciousness.
This practice is a four-part breathing cycle.
There is an inhale,
Hold,
And exhale,
And hold.
This repeats for the duration of practice.
The breath cycles may vary in duration.
Some breaths may be subtle and short,
While some breaths may be held for longer durations.
This will vary every time you practice.
You may use your fingertips to count or tap your hand as you count silently in your mind.
You will begin this practice together with shorter cycles and work our way upwards.
Then I will guide you into your own rhythms of your own kumbhaka practice.
Go ahead and take a deep inhale.
Fill the lungs with air.
Hold here,
Then release.
Take a deep inhale.
Fill the lungs with air.
Hold at the top of the breath.
Allow this hold of extension of your breath to increase the energy in your body.
Now exhale slowly.
Release your breath.
At the bottom of your exhale,
Hold your breath for a moment,
Empty the mind,
And release the toxins.
We will begin the practice with a four count and then move upwards for deeper expansion.
Inhale for 4 3 2 1.
Hold for 4 3 2 1.
Exhale for 4 3 2 1.
Hold at the bottom 4 3 2 1.
Inhale for 4 3 2 1.
Hold here for 4 3 2 1.
Exhale slowly for 4 3 2 1.
Hold at the bottom 4 3 2 1.
Inhale for 4 3 2 1.
Hold for 4 3 2 1.
Exhale for 4 3 2 1.
Hold at the bottom 4 3 2 1.
Inhale for 4 3 2 1.
Hold here for 4 3 2 1.
Exhale slowly for 4 3 2 1.
Hold at the bottom 4 3 2 1.
Inhale for 5 4 3 2 1.
Hold here for 5 4 3 2 1.
Exhale here for 5 4 3 2 1.
Hold at the bottom 5 3 2 1.
Inhale for 5 4 3 2 1.
Hold for 5 4 3 2 1.
Exhale 5 4 3 2 1.
Hold at the bottom 5 4 3 2 1.
Inhale for 5 4 3 2 1.
Hold 5 4 3 2 1.
Exhale 5 2 1.
Hold at the bottom 5 4 3 2 1.
Inhale for 5 4 3 2 1.
Hold for 5 4 3 2 1.
Exhale 5 3 2 1.
Hold at the bottom 5 4 3 2 1.
Inhale for 6 5 4 3 2 1.
Hold 6 5 4 3 2 1.
Exhale 6 5 4 3 2 1.
3 2 1.
Hold at the bottom 6 5 4 3 2 1.
Inhale for 6 5 4 3 2 1.
Hold for 6 5 4 3 2 1.
6 5 4 3 2 1.
Exhale 6 5 4 2 1.
Hold at the bottom 6 5 4 3 2 1.
Inhale for 6 5 4 3 2 1.
Hold 6 5 4 3 2 1.
Exhale 6 5 4 3 2 1.
1.
Hold at the bottom 6 5 4 3 2 1.
Inhale for 6 5 4 3 2 1.
Hold 6 5 4 3 2 1.
3 2 1.
Exhale 6 5 4 2 1.
Hold at the bottom 6 5 4 3 2 1.
Release the Gumbaka practice.
Breathe naturally for a moment.
Go ahead and move your body to release any tension that you feel,
Anything that arose during this practice.
Simply come back to the sensations in your body.
For the next 5 minutes,
You will practice Gumbaka on your own natural counts.
You may use your fingers or tap your hand to assist in your counts and your breath.
You may wander off in thought.
When you realize your mind has wandered,
Come back to counting your breath,
Come back to the present moment,
Come back to your body right now.
Come back to this moment.
Release your Gumbaka practice.
Allow your body to relax and soften.
As you release the Pranayama,
Connect to your conscience.
You are a pure being.
You are in the state of flow.
When you tune into your body and breath,
You are connecting to the source within you.
Be open and receptive.
Know that this practice is available to you when you are seeking inner guidance.
This practice allows you to be completely you without force or mind monkey chatter.
Gumbaka may be practiced anywhere you feel safe and comfortable.
You may set a timer for your own practice moving forward or follow this meditation as a guide.
Eventually you may release counting as you flow with your own rhythms in the future.
Take this moment to thank yourself for showing up.
You may place your hands in prayer position to bow to the inner light within you.
Namaste.
The light within me honors the light within you.
All is on time.
All is divine.
