Welcome to this guided breathwork session.
I'm Sam,
And I will be guiding this breathwork class.
During this session,
We will be breathing in a rhythmic pattern,
Mixed with other yogic practices.
To begin,
Find a comfortable position,
Sitting down with your legs crossed,
Or laying down.
Now,
Gently close your eyes,
Breathe in through your nose,
And out through your nose.
You can use your mouth on the exhale,
If that's more comfortable to you,
Like a wave.
There are no stops in between these breaths.
Keep breathing in a consistent pattern,
Without taking breaks at the bottom or the top of your breaths.
After this,
We will be going into rapid breathing,
Called fire breath,
To activate the body for 40 seconds.
Then,
There will be a breath hold for 40 seconds,
And a release.
We will be doing this for five rounds,
And when you hear the bell,
It signifies the round has ended,
And a new round will begin.
And after five rounds are over,
We will be moving into a meditation.
Before we begin,
I would like you to take some deep,
Regular breaths into your heart space,
And set an intention for this session.
And now,
We will begin.
In,
Two,
Three,
Four,
Out,
Three,
Four.
In,
Two,
Three,
Four,
Out.
Relax your shoulders,
Relax your jaw,
And release.
Return back to your deep,
Rhythmic breathing.
Squeeze your perineum.
Visualize a white light traveling up your spine.
Squeeze your abdominals.
Feel the energy come from your pelvic floor to the top of your head.
And hold it here.
Let go,
And exhale.
Now,
Go back into your rhythmic breathing.
And now,
We transition into fire breath.
In,
Squeeze your perineum.
Visualize a white light traveling up your spine.
Squeeze your abdominals.
Feel the energy come from your pelvic floor to the top of your head.
And hold it here.
Now,
Go back into your rhythmic breathing.
And now,
We transition into fire breath.
In,
And now,
We are moving into the meditation.
Take a deep breath in through your nose.
Fill your lungs,
Your chest,
Completely.
And hold it gently for a moment.
Now,
Exhale softly.
And let your body relax.
As you breathe,
Allow your mind to settle and your heart to open.
Bring your awareness to this present moment.
There is nowhere else that you need to be.
Simply be here,
Now,
Fully present with yourself.
Visualize roots extending from the base of your spine,
Growing deep into the earth.
These roots anchor you into the supportive energy of Mother Gaia.
Feel the steadiness,
The safety,
And the abundance beneath you.
And as you rest in this grounded state,
Keep your attention on your breath.
Notice its natural rhythm,
How it flows in and out.
This simple act of breathing is a gift.
It sustains you in every moment of your life.
Feel the gratitude for this breath.
This life force that nourishes every cell of your being.
Now gently bring your focus to your body.
Begin with your feet.
Feel gratitude for your feet,
Which carry you through life's journeys,
Grounding you to this earth.
Move up to your legs,
Your knees,
Your hips,
And into your chest.
Feel the strength and resilience of your body.
Even if you feel tired,
This body has carried you through every experience,
Through every adversity,
And you've triumphed.
Now focus on your heart.
That beautiful beating steadily within you.
Your heart has been with you through every moment.
Feel its rhythm and send it gratitude for its unwavering love and support.
From your heart,
Bring your awareness to your mind.
While it may race or worry,
Your mind is remarkable.
It's a tool that helps you navigate and understand this world.
Thank your mind for its creativity,
Its problem-solving abilities.
And its capacity to learn and grow.
Now let your awareness expand outwards.
Feel into the physical space around you.
In this room,
Feel gratitude for the shelter that protects you,
The air that fills your lungs,
And the ground that supports you.
Think about all of the people in your life,
Your family,
Your friends,
Or even kind strangers that you've encountered.
Some relationships bring joy and laughter,
While others may offer lessons and opportunities for growth.
Hold gratitude for all of them,
As they have shaped you and your journey and brought richness into your experience.
Expand your awareness further to the blessings that may have seemed small,
But hold immense value.
The warmth of the sun on your skin.
The sound of birds singing.
The comfort of your favorite food.
The ability to hear music,
To read books,
To feel emotions deeply.
Each moment holds countless treasures,
When we take the time to notice them.
Now take a moment to think about the challenges you've faced.
These might be struggles from your past,
Or difficulties that you're navigating right now.
While they may not feel like blessings in this moment,
They have the power to teach,
To strengthen,
And to deepen your understanding of yourself and the world.
Hold gratitude for these experiences,
For they are helping you grow into the person that you are meant to become.
And as you sit in this state of gratitude,
Feel a warm golden light begin to form in your heart.
This light represents the energy of love and support.
And with each breath,
Let it grow brighter and larger,
Filling your chest,
Your body,
And eventually radiating outwards to surround you completely.
Imagine this light spreading beyond you,
Touching the lives of those around you.
It reaches your loved ones,
Your community,
And even people that you've never met.
This gratitude becomes a ripple,
Spreading love and kindness throughout the world.
Take a moment to simply bask in this feeling of gratitude.
There is nothing you need to do,
Nothing you need to fix.
You are whole,
You are enough,
And this moment is a gift.
Bring your awareness back to your breath.
Breathe into yourself your power and strength.
Feel its steady rhythm grounding you in this very moment.
And bring this sense of gratitude with you into the rest of your being.
And remember,
Gratitude is always available to you.
It's a practice,
A way of seeing the world and yourself through the lens of appreciation.
And carry this gratitude in your heart.
Let it guide you to live with love and compassion.
