Welcome to practice.
Today's practice is a guided breathwork journey.
I'll guide you through different rhythms of breath,
Beginning gently,
Moving into a more active and expansive style and then slowing into a steady calming rhythm.
The intention of this journey is to help you step out of the thinking mind and into a more felt embodied experience,
Where breath,
Sensation and awareness guide the way.
We'll begin by allowing the body to arrive and settle before moving into the active breath,
Called circular or conscious connected breath.
This breath is continuous,
Flowing in through the nose and out through the mouth,
With no pause at the top or bottom.
It's a powerful way to bring awareness into the body and allow energy to move through you.
I'll guide you through three rounds with short pauses,
Breath holds at the bottom of your exhalation.
After the active breath we'll move into coherent breathing,
A steady rhythm of five counts in,
Five counts out,
Through the nose.
This breath helps bring balance,
Calm and integration,
Allowing the body and mind to soften and settle.
A few reminders,
There is no right or wrong way to experience this,
So you may notice sensations such as warmth,
Tingling,
Emotions,
Expansion or subtle shifts,
All of it is welcome and you always have the choice to pause or stop if you need to.
So when you're ready,
Find a comfortable position.
You may like to lie down or sit upright with a nice long spine,
Making sure that the position is supported.
And then when it feels okay and you're ready to close your eyes,
Gently close down your eyes and allow yourself to arrive here.
And then slowly bring your awareness towards your breath,
Noticing how your breath is flowing in and out the body.
As we're going to begin our first round of circular breath or conscious connected breathing,
You breathe in through the nose and out through the mouth.
We'll start slow and we'll build on.
So this is an active breath.
On your next exhale,
Just hold your breath at the bottom and then take a deep breath in through your nose,
Open your mouth and sigh it out,
Let it go.
Again,
Take a breath in through your nose,
Open the mouth and sigh it out,
Let it go.
Breathing in to the nose and out the mouth.
Deep breath in the nose and exhale through the mouth.
In the nose,
Out the mouth.
Breathing in,
Breathing out,
Inhaling,
Exhaling.
So we're going to find this continuous flow in the nose and out the mouth.
It's this deep breath in and breath out.
A smooth circular rhythm with your breaths.
No pause at the top,
No pause at the bottom.
Allowing your attention to shift inwards.
Keep breathing in and out,
Allowing the thinking mind to begin to soften,
An awareness to move into the body and sensations.
So this breath supports expansion.
Deep breath in,
Full breath out.
Keep breathing in this rhythm,
In and out.
Maybe noticing any warmth or tingling arising.
Simply stay with your breath for another 10.
Five,
Four,
Three,
Two,
One.
On your next inhale,
Fill all the way up,
Take a full breath in.
On your exhale,
I want you to let your breath go all the way to the bottom.
We're going to take a breath hold just for 30 seconds.
You're going to hold your breath once you're fully exhaled and you're going to pause.
Pause at the bottom of your breath.
The stillness allows your body and mind to meet space and presence.
Notice sensations.
If you feel the need to breathe,
You're welcome to.
Otherwise,
Just keep holding for another 10,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Now take a full deep breath in through your nose.
Then open the mouth,
Sigh it out,
Let it all go.
We come into round two.
Breathing into the nose,
Out the mouth.
In the nose,
Out the mouth.
Returning back to the circular breath.
No pause at the top,
No pause at the bottom.
This round may feel a little more familiar,
So trust your breath.
Allow the breath to flow in and out.
Allow sensations to be present.
Stay with the flow and keep breathing.
So don't stop breathing,
Keep breathing in the nose,
Out the mouth.
Keep this flow,
Keep this rhythm.
Moving energy.
Last 30.
Stay here,
Keep breathing in and out.
Feel all the way up.
Breathe in,
Open the mouth,
Sigh it all out,
Let it all go.
We're taking our second breath hold.
So once you exhale your breath,
Hold your breath at the bottom.
Again,
Resting here,
Noticing the stillness,
The pause between breaths.
Stay present with what is alive,
What is happening.
That's 30 seconds.
We're going to stay for another 30 seconds.
If you can,
You can really notice now the subtle cues that the body is indicating to breathe and can you stay there?
Can you stay with that?
And just notice it,
Observe it,
Be with it.
If you need to breathe,
You're welcome to.
Other stay for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
A big deep breath in through the nose,
Filling the body all the way up.
And then open your mouth and let it all go.
We come into our last round of the circular breath.
So when you're ready to join,
Inhale through your nose,
Exhale through your mouth.
Come back to this breath,
Inhale through the nose,
Exhale through the mouth.
Find your rhythm,
Find your breath,
Find that expansion,
Opening,
Letting go.
Final round,
Inhale through the nose,
Exhale through the mouth,
Continuous.
Focus on openness,
Spaciousness.
Really let the breath move through your entire body,
Into your chest and heart space.
And out,
Keep breathing.
Stay present with each inhale,
Each exhale.
One on your next breath in,
Fill all the way up to the top,
All the way up,
Fill the body up,
Up,
Up.
And then exhale,
Let it all go,
Release the air,
Release your breath.
Take our last breath,
Hold at the bottom.
So once you've fully exhaled,
Pause and hold your breath.
And again,
Noticing the quiet beneath the breath.
Feel the body softening and settling.
Noticing stillness,
Staying present.
That's 30 seconds.
I'm going to stay for another 30.
If you need to breathe,
You're welcome to take a breath in,
Otherwise keep holding.
Hold for 5,
4,
3,
2,
1.
Take a full breath into the body,
Feel the entire body expanding,
Opening,
Filling up.
Open your mouth,
Let it all go.
Slow breath in through the nose,
Steady inhale.
A slow breath out through the nose,
Steady exhale.
Allowing the breath to slow,
Inhale through the nose for 2,
3,
4,
5.
And exhale through the nose,
2,
3,
4,
5.
Inhale through the nose,
2,
3,
4,
5.
And exhale through the nose,
2,
3,
4,
5.
Inhale,
Let the breath be smooth and steady.
And exhale,
Notice how the body is responding.
This rhythm brings coherence.
And exhale,
Calming the nervous system,
Creating balance.
Allowing the body-mind to integrate.
Inhale,
As the bowels slowly fade,
Release the control of your breath,
And allow the breath just to return to its natural flow.
So rest here in stillness.
Sensing the body in the space you've created.
Noticing what has shifted or opened.
Feeling held,
Supported,
And safe.
And you're welcome to stay with the space you've created.
Otherwise,
To close down practice,
When you feel ready,
Just begin to bring some awareness back into the body.
Taking a slow and deep breath in,
And a soft and slow breath out.
A gentle movement in the fingers and toes.
And bring your hands to your heart space.
Breathe into your heart space.
Feel the presence,
Feel the space you've created within.
And take this with you for the rest of your day ahead.
Begin to rub your hands together,
Just to create some heat.
So rubbing the hands,
And place the hands on top of your eyes,
And just feel that warmth,
Feel that heat.
And slowly start to blink your eyes open inside your hands,
And just notice the light coming through the fingertips.
And slowly lowering the hands down,
Coming back into the space you're in.
Taking your time.
I thank you for being here.
I thank you for trusting me and guiding you through practice today.
With much love and care,
Have a beautiful day.
