Welcome to this guided breathwork session.
We will be doing holotropic breathing.
Your breaths are for a count of 4 in and 4 out.
There are no stops in between these breaths,
Like a wave.
And exhale using buzz breath by breathing out using your nose with your sinuses and throat.
After 5 rounds are over,
We will be moving into a meditation.
Before we begin,
I would like you to take some deep breaths into your heart space and set an intention for this session.
And now,
We will begin.
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
Breathing very deeply with the biggest breaths that you've taken today.
With each breath,
Find your center.
In 2,
3,
4,
Out 2,
3,
4.
The deeper you breathe,
The deeper your experience will be.
Relax your shoulders.
In 2,
3,
4,
Out 2,
3,
4.
You got this.
Breathing as deep as you can.
In 2,
3,
4,
Out 2,
3,
4.
You are rooted in the present moment.
On the next inhale,
Hold the breath at the top for 30 seconds and squeeze your perineum.
Feel your heart beating,
That's you.
Take the humming sound as you release all that built-up energy.
You have completed this round.
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4.
Trust in your rhythm.
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4.
You got this.
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4.
On the next inhale,
Hold the breath at the top for 30 seconds and squeeze your perineum.
Feel your heart beating.
Make the humming sound as you release all that built-up energy.
You have completed this round.
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3 With each breath,
Find your center.
In 2,
3,
4,
Out 2,
3,
4 Trust in your rhythm.
Keep going.
You got this.
Keep breathing as deep as you can.
In 2,
3,
4,
Out 2,
3,
4 On the next inhale,
Hold the breath at the top for 30 seconds.
On the next inhale,
Hold the breath at the top for 30 seconds and squeeze your perineum.
Feel your heart beating.
That's you.
Feel your heart beating.
That's you.
Make the humming sound as you release all that built-up energy.
You have completed this round.
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4 Using the biggest breath that you can.
In 2,
3,
4,
Out 2,
3,
4 In 2,
3,
4,
Out 2,
3,
4 Breathing very deeply.
In 2,
3,
4,
Out 2,
3,
4 You got this.
With each breath,
Feel more grounded.
In 2,
3,
4,
Out 2,
3,
4 Okay,
On the next inhale,
Hold the breath at the top for 30 seconds and squeeze your perineum.
Feel your heart beating.
Make the humming sound as you release all that built-up energy.
You have completed this round.
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4 Breathing very deeply.
With each breath,
Find your center.
In 2,
3,
4,
Out 2,
3,
4 The deeper you breathe,
The deeper your experience will be.
Relax your shoulders.
You got this.
Keep breathing as deep as you can.
Breathe in confidence.
Breathe out confidence.
With each breath,
Feel more grounded.
Inhale deeply,
Exhale fully.
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4 In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4 On the next inhale,
Hold the breath at the top for 30 seconds and squeeze your perineum.
Feel your heart beating.
That's you.
Make the humming sound as you release all that built-up energy.
The fifth round is completed and we are moving into the meditation.
Close your eyes and journey back to a moment in your life where gratitude filled every corner of your being.
Perhaps it was the day you welcomed your first pet into your home,
Or a significant milestone you achieved against all odds.
As you immerse yourself in this memory,
Envision it unfolding before you in vivid detail.
Envision it unfolding before you in vivid detail.
Was there anyone beside you in that moment?
What emotions are you feeling?
What colors paint the scene around you?
Go deep into a sense of gratitude.
Let it permeate every fiber of your being.
Feel it resonate within you,
Pulsating with life at the very core of your existence.
Now gently guide that profound gratitude into the sanctuary of your heart.
Let it settle there like a delicate feather.
With each breath,
Allow it to expand,
Filling every crevice of your being with its warmth and radiance.
Let it seep into every cell,
Every organ,
Every bone,
Infusing your entire being with its transformative power.
This gratitude is not just a feeling,
It's a force that connects you to the essence of life itself,
Reminding you of the countless blessings that are all around you.
As your eyes remain closed,
Journey back to a version of your younger self,
Whether it's a distant memory from childhood or a recent moment in your past.
Gaze into the eyes of this younger version of you,
And feel a profound connection bridging the gap of space and time between then and now.
Envision a radiant beam of light emanating from your heart to theirs.
This symbolizes the bond you share with yourself across time.
Allow yourself to fully immerse in this connection.
Feel the overwhelming gratitude you hold for your past self.
What emotions rise within you as you contemplate this connection?
Is there something you wish to offer your younger self?
Perhaps it's unconditional love for yourself,
Or the tenderness and compassion you always deserved.
Thank you.
Thank you for the ups and downs.
Thank you for the ups and downs.
Thank you for all of my life lessons and this beautiful journey of life.
Thank you for never giving up on yourself and for being you.
I'm sorry.
I'm sorry for putting you through so much.
I'm sorry for letting you down.
I'm sorry for all the mistakes.
I'm sorry for all the mistakes.
And I'm sorry for hurting myself and others.
I forgive you.
I forgive you.
You're only human,
And we all make mistakes.
It's time to let it all go.
No need to hold on to what doesn't serve us any longer.
It's time to let go of all the suffering and all of the pain.
I forgive you fully and completely.
Time to move forward.
I forgive you.
I love you.
I love you for being you.
I love you for making it through all the times I thought I was going to give up.
I pushed it through.
I love you for all that you are.
I love the gifts and the qualities you hold.
I love all of your imperfections.
You are meant to do great things with your life.
You're special.
You're unique.
And you are here for a purpose.
I love you.
Now return to the present moment.
Back to your earthly vessel.
Wiggle your toes.
Stretch your limbs.
For this journey continues with love,
Forgiveness,
And let gratitude guide the way.
