Good morning and welcome to this breath work and intention setting practice to begin a great day nice and grounded in your breath and your body with a clear focus on where your day is headed.
So to start out you can come to a comfortable seated position maybe elevate your hips a bit get nice and comfy maybe you cross your legs or put one on top of the other and we want to have a nice straight back so let's do three shoulder rolls inhale the shoulders come up and exhale they roll back inhale roll the shoulders up and exhale back down inhale they come up and exhale they go down and they stay there maybe even a slight engagement in your core to help support your lower back hands can rest gently on your knees on your next exhale your head falls to the left side ear towards the shoulder little neck stretch inhale the head comes back to center exhale it falls to the right side inhale to center exhale the chin falls forward while the shoulders stay back inhale the chin comes back up to center and exhale the head falls behind inhale it comes back up to center exhale you look over your left shoulder inhale to center exhale you look over your right shoulder inhale to center and exhale you let your body and breath just rest here in this moment of stillness as we prepare to begin the breath sequence you can begin to sit into your stillness and just observe your breath rising and falling shortly we'll move into this gamma breath sequence called the one breath breath sequence called the one breath and it balances your brain waves and brings you into a clearer state of focus groundedness and balance within your brain and your whole being so for this breath it will be on inhales of three and exhales on the count of three as well which i will count with you for the first round and then i will practice it with you after that there will be a small pause at the top and the bottom of the breath as well and as you breathe you really want to breathe deep into your belly and your ribs and your chest so a nice big breath where you expand your whole body as much as you can and then exhale and you exhale as much air as you can so let's just do one of those breaths together just to cleanse big inhale and exhale and now we'll begin inhaling and exhaling through the mouth one two three little pause and exhale mouth one two three inhale mouth one two three and exhale nose one two three inhale nose one two three and exhale nose one two three inhale nose one two three and exhale mouth one two three next round inhale mouth exhale mouth inhale mouth exhale nose inhale nose and exhale nose inhale nose exhale mouth in mouth out mouth ah in mouth out nose in nose out nose in nose out mouth in mouth and hold and exhale mouth release all your air and let your breath return to its natural rhythm observe how your body is feeling and then begin to tune in what is it that feels important for you today what is going to help you live a day of peace and groundedness and focus to flow with presence if there's a lot of things that are coming up maybe you try to combine them or you just choose one to focus on for today i like to state my intentions beginning with i choose once you have your intention nice and clear in your head just begin to repeat it like an affirmation gently slowly with love and trust begin to repeat it like an affirmation gently slowly with love and trust keeping this in your mind we'll move to our second round of breath i'll be guiding you as the same that i did in our last round of the first breath we'll begin with a deep cleansing breath in the nose out the mouth ah in mouth out mouth in mouth out nose in nose out nose in nose out mouth in mouth out mouth in mouth out nose in nose out nose in nose out mouth in mouth out mouth ah in mouth out nose in nose out nose in nose out mouth in mouth and hold in a little more and a bit more focus on your intention and hold and exhale out the mouth release all the way the breath returns to its natural rhythm simply observe how you feel keeping your focus on the breath you may go back and repeat this breath as many times as you like or we can close this time if you're feeling that intention really solidified in your day now your brain waves are balanced you are ready to start your day with this intention at the forefront of your body mind and soul all in harmony thank you for joining me have a beautiful day see you next time
