Hello and welcome to this guided meditation and breathwork flow.
My name is Jeremiah Hoft and today I will be guiding you through a short yet powerful practice that I love to use in the morning to start my day with clarity,
Energy and presence.
We'll begin with one round of dynamic breathwork,
A technique designed to activate the mind-body-spirit system,
Invigorate the body and encourage a sense of stillness and inner peace.
From there we'll transition into a simple meditation practice to ground and center ourselves before stepping into the day.
By first engaging with the body through breath before meditation,
We create a space to shift our attention away from the to-do list and daily tasks,
Opening a portal into the present moment,
Our own felt-sense experience.
If you're new to dynamic breathwork,
Here's how it works.
We'll take 30 rapid,
Controlled,
Hyperventilated breaths in and out through the mouth,
Breathing fully in and then letting go naturally.
On the 30th and final breath,
You'll exhale all the air out and rest at the bottom of your breath with empty lungs.
We will hold this breath retention for approximately 40 seconds before taking a deep breath in through the nose,
Filling all the way up.
Then we'll take a few extra sips of air in to fully expand the lungs before releasing with a sounding ohm,
Relaxing the body completely.
Following this,
I will guide you through a short,
Relaxing practice and then we'll move into our meditation.
If you're ready,
Find yourself a comfortable seated position,
Or if you prefer,
You can lay down.
If you're prone to fainting,
I recommend laying down for safety.
So,
Let's begin by taking a deep breath in through the nose,
Filling all the way up,
And then let go and relax your body.
Come into this moment.
We'll take another breath in through the nose,
Filling again all the way up,
Pausing briefly at the top here,
And letting go,
Letting all the air come out and feeling your body soften a little bit more.
And again,
Take another breath in through the nose,
Filling,
Filling all the way up,
And this time holding at the top,
Holding,
Drawing your mind into the present moment,
And releasing and letting go and relaxing your body.
We'll begin our single round of dynamic breath work in 5,
4,
3,
2,
1,
Begin.
Breathing in fully and letting go,
And breathing in fully and letting go.
Continuing to breathe at this pace.
That's 10.
Relaxing,
Staying present to the sounds of the music,
The sounds around you,
And the sensations in your body.
Trusting in your ability to hold.
Cultivating trust by the very act of not giving in to the impulse to breathe in.
You're more than halfway there,
Keep holding a little bit longer.
And we'll take a breath in,
In 5,
4,
3,
2,
1,
Breathing in through the nose,
Filling all the way up,
Holding here at the top now.
And take a couple of sips of air in,
Holding just a moment longer,
And let it out with a sounding ohm in 5,
4,
3,
2,
1,
Ohm.
And now take a breath in through your nose,
Filling all the way up,
And then sigh and let it go.
We're going to do a couple more breaths in through the nose and letting go through the mouth here.
So take a breath in through the nose,
Filling all the way up,
And sigh and let it go.
And in through the nose,
Filling all the way up,
And let it go.
A bit faster now,
In through the nose,
Filling up,
And letting go.
In through the nose,
And letting go.
In through the nose,
And letting go.
And in through the nose,
And letting go.
And in through the nose,
Now fill all the way up,
And we're going to hold at the top,
Filling to the very top,
And holding here for about 10 to 15 seconds,
Letting the oxygen permeate your lungs,
Letting the body relax and feeling the nourishment of this full lung breath retention.
And go ahead and sigh it out.
Relax your shoulders,
Relax your body.
Allow your breath to return to its natural rhythm.
Letting go,
Just as it wills,
And simply observing it.
Dropping now into the present moment.
I invite you,
If they're not already,
To close your eyes and bring your awareness inward.
Now moving into a meditation.
We've primed the body,
Mind,
Spirit complex with this dynamic and relaxing breath work flow.
Feeling the subtle changes in your body from the practice,
Allowing those awarenesses to draw your attention further inward.
Feeling the aliveness of your body.
Hearing any sounds around you.
Feeling the temperature of the air on your skin.
Noticing if your mind is trailing off in thought of your to-do list for the day.
Just bringing it back to the present moment,
To an awareness of what is.
The natural rise and fall of your breath.
The stillness in the space around you.
Or any sounds that you might be hearing in the distance.
Simply noticing when you're caught in thought.
Noticing without judgment.
And bringing your awareness back to the present.
To a simple observation of what is without mental comment or thought.
There's nothing you need to do.
Just to be in this moment.
Present.
Still.
Present.
And accepting without aversion whatever might be arising here and now.
To feel the sensations of your body in this moment.
To hear any of the sounds that are occurring around you.
Or the music in this present moment.
And allow them to draw you into the now.
And out of the constant stream.
As we close this practice.
This state of peace,
Presence and stillness.
Is accessible to you at any time.
At any place.
And the more that it's cultivated within.
The more easily you can call it up.
When you need it.
Thank you for practicing with me today.
Have a beautiful day.
Namaste.
