The journey through the human experience is meant to be felt.
Without judgment to the good or bad,
Through our limited time here,
Would you invite yourself to feel the spectrum of everything we're meant to feel?
Allow and invite all sensations,
Releases,
Discoveries,
And we'll begin.
You are safe here and at any point you may return to your natural breath.
Notice your breathing.
Feel the breath flowing in and out of your nose.
Do not control the breath at this point,
Just be aware.
Notice the cool breath on the inhale and the warmer breath on the exhale.
Become a witness to your experience here.
Notice the breath flowing in and flowing out at the back of the throat.
Bring your awareness slowly to the chest and feel the air in your trachea and bronchial tubes.
Focus on your ribcage,
Expanding and relaxing.
Slowly shift your awareness to the abdominal,
Feeling it rise with the inhale and fall with the exhale.
Now become aware of the whole experience from the nostrils to the abdominals.
Continue observing here as a witness.
This is your natural breathing pattern and you may return here throughout our practice at any time you need.
I am here to guide your journey and you are safe.
Now slowly focus on relaxing the whole body.
Bring your right hand above the navel on your tummy and the left hand on the center of the chest.
We're switching to abdominal breathing.
This will prepare us for our breathwork practice today,
A powerful technique that encourages lymphatic drainage and rest in the nervous system.
Your right hand will move up and down with your breath and the left hand should not move.
Your tummy should remain relaxed and do not force,
But expand.
Avoid expanding your chest or any upper body movement.
Start deepening the breath in through the nose,
Inhale,
Expanding the abdominal without expanding the ribs and on the exhale,
Focus on feeling your abdominals contract with an empty belly.
If it helps,
Think of compressing the abdominals towards your spine and deep inhale and deep exhale and we're going to continue this pattern here for a couple minutes and exhale,
Inhale,
Exhale and continue this pattern with your own breathing,
Expanding the abdominals without the ribs and feeling your abdominals contract on an empty belly without moving your left hand,
But feeling your right hand move up and move down.
Stay with the breath here,
Meet the sensations of the human experience.
You are safe here and you can.
Inhale,
The navel raises,
Exhale,
The navel falls without force.
Empty the mind and be with the breath.
In to the belly,
Out through the nostrils,
Deepening the breath.
As you feel ready,
Slowly return to the natural breath and take a moment to release all techniques and feel the body as a whole.
We're going to move in to the Loma with a three part inhale where you can think of filling a glass of water in three parts.
The first breath,
Two,
Three into the belly,
The second breath,
Two,
Three into the ribs and the third breath,
Two,
Three into the chest.
Now we're going to exhale after that for nine seconds.
I will guide you through this.
You can do this.
And we're going to exhale wherever we are and inhale,
Two,
Three into the belly,
Inhale,
Two,
Three into the ribs,
Inhale,
Two,
Three into the chest and exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Hold,
One,
Two,
Inhale,
Two,
Three into the belly,
Inhale,
Two,
Three into the ribs,
Inhale,
Two,
Three into the chest and exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
And hold,
One,
Two,
Inhale,
Two,
Three,
Belly,
Inhale,
Two,
Three,
Ribs,
Inhale,
Two,
Three,
Chest,
Exhale,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Hold,
One,
Two,
Three,
Inhale,
One,
Two,
Three,
Belly,
Ribs,
Two,
Three,
Chest,
Two,
Three,
Exhale,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Inhale,
Belly,
Two,
Three,
Ribs,
Two,
Three,
Chest,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Inhale,
Two,
Three,
Belly,
Inhale,
Ribs,
Two,
Three,
Chest,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Inhale,
Two,
Three,
Four,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Almost there,
Stay with it,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Now completely let go,
Breathe in through the nose,
Full breath,
Fill up,
Fill up,
Fill up,
Exhale,
Release,
Release,
Inhale,
Fill up all the way,
Fill up,
And release,
And completely let go,
Just be with yourself here for a moment,
And we're going to do one more round,
And you can do this,
Three-part inhale,
Belly,
Ribs,
Chest,
Nine-second exhale,
No holds,
Ready,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Inhale,
Two,
Three,
Exhale,
Stay with it,
Inhale,
Two,
Three,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Inhale,
Chest,
And exhale,
Now completely let go,
Let go,
Full breath in through the mouth,
Fill up,
Fill up,
Fill up,
Full breath out through the mouth,
Release,
Release,
Release,
Now we're gonna work in a little bit of an advanced technique here,
If you're feeling comfortable,
If not,
Stay with your body and just return to your natural breath,
If you're feeling like you're ready to meet more sensations,
Then completely let go here,
We're gonna take another breath in,
Fill up,
Fill up through the mouth,
Switching to complete mouth breathing here,
And release through the mouth,
And meet me on the inhale in three,
Two,
One,
Full breath in through the mouth,
Fill up,
Fill up,
Now hold,
Hold,
Stay with it,
Hold,
Stay with it,
Hold,
Hold,
Full breath out through the mouth,
Out,
Out,
Out,
Now hold,
Hold on empty,
Hold,
Hold,
Hold,
Now breathe in through the nose,
Breathe out through the nose,
Now full breath in through the mouth,
Fill up,
Fill up,
Fill up,
Hold,
Hold,
Hold,
Full breath out through the mouth,
Out,
Out,
Now hold,
Empty,
Hold,
Hold,
Hold,
Breathe in through the nose,
Breathe out through the nose,
Allow your body to return to a natural breathing state,
Release all techniques,
And notice all sensations,
We're slowly going to transition back to our regular breathing here,
And re-noticing the cool breath on the inhale,
And the warmer breath on the exhale,
So we're gonna breathe in for four,
One,
Two,
Three,
Four,
Hold for seven,
Two,
Three,
Four,
Five,
Six,
Seven,
And release for eight,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Inhale for four,
Three,
Two,
One,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
And release,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Inhale for three,
Two,
One,
Hold,
Three,
Four,
Five,
Six,
Seven,
Exhale,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Inhale,
Two,
Three,
Four,
Hold,
Five,
Six,
Seven,
Release,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
And just notice your journey in your own unique human experience.
Now I invite you to think about a moment in your life that brought immense joy,
A moment when you felt truly alive.
It can be a simple moment,
Or a grand occasion.
In your mind's eye,
Visualize that moment.
What did you see?
What did you hear?
What did you feel?
