Hello,
Shaman's Day and welcome to this morning breath walk session.
Please don't put too much pressure on yourself to perform in any way right now.
You are just awake and you want to be able to drop into your body to find your centre,
To move through your day from a safe and social way,
Allowing your nervous system to feel relaxed,
So you can learn and accomplish whatever it is that you need to do today.
Finding yourself in a comfortable position if you are not already.
I invite you to gently close down your eyes as we are going on an inwards journey.
You want to disconnect from that external world for a little while,
Leaving behind any of the stresses,
Any of the distractions,
Any of our pleasures,
And allow ourselves to drop into some stillness.
Feeling the weight of your body supported by the ground beneath you if you are lying down,
By your bed or your couch if you are sitting up.
Your comfort is key here.
What is this?
This is your breath.
I invite you to kindly notice your breath.
Seeing how it is that you are breathing right now in this moment.
You can ask yourself are you breathing fast or slow?
Are your breaths short or long?
Are you breathing shallow or deep?
A nice way to check in on your breathing would be to place one hand on your belly and one hand on your chest.
Checking in with that felt scent as you breathe.
What is rising more as you breathe?
Is it your belly or is it your chest?
This is an indicator to let you know how deep or shallow that you are breathing.
And again,
We are not here to perform.
We are simply here to be with our breath.
And just staying with it for a moment.
Breathing a full breath in,
Seeing if you can breathe into the hand on your belly.
And then gently letting the breath go.
For this breathing session,
You can breathe in and out of your nose or in through your nose and out through your mouth.
Whatever is most comfortable for you.
This is your journey and your comfort is key.
Simply being with each breath.
Seeing if you can allow each inward breath to be a little bit deeper than the one that came before.
And for the next few moments,
As you breathe into the hand on your belly,
Seeing if you can then breathe into the hand on your chest.
All in one breath.
A full deep breath in.
And a gentle breath out.
We are born and given one breath that has two parts.
The inhale and the exhale.
And this is your chance to gently explore that.
As all parts of your body wake up.
You can breathe deep into your centre.
And allowing the dust and the cobwebs to settle as you focus on your breath.
Your mind might be busy right now.
I don't have the time for this.
It's just a bit of breathing.
What's it going to do anyway?
I've got a lot of stuff to do.
Allow it.
You don't need to fight what your mind is throwing up right now.
What you resist persists.
Stop fighting.
And just breathe.
Every time the mind tries to come up and distract you,
You simply come back to your breath.
That's a successful repetition.
Inhaling deep into your belly.
Up into your chest.
And then gently letting it go.
No force or pressure is needed on the exhale.
We just want a full and active inhale.
And a gentle exhale.
Letting the music guide you along as you continue to breathe.
Adjusting yourself in whatever way you may need.
Unclenching your jaw if you feel you are holding any tension there.
Letting the shoulders drop away from the ears.
Relaxing the belly and the pelvis.
Letting things just relax and soften.
As the breath softens and as the breath opens up.
As you continue to breathe.
And over the next few moments seeing if you can double the length of your inhale.
And double the length of your exhale.
No force,
No pressure.
A gentle exploration of your breath.
The finest service that we can give ourselves or another human being.
Is to make it safe enough for them to explore their own experience.
We're all walking each other home.
Once we allow ourselves to meet ourselves right here,
Right now.
Take a few deep breaths.
Feel settled,
Grounded and centred.
We can move on throughout our day.
Showing up for ourselves.
Showing up for our friends and family.
Showing up for our neighbours and our community.
But please remember you are the common denominator in your life.
You must come forced.
Whenever life gets overwhelming.
Stop,
Pause,
Take a breath,
Take a moment.
And continue moving forward.
You successfully made it through every single bad day that you have had.
Even on this bright walk journey you'll be met with resistance,
Negative thoughts and doubts.
You don't need to fight any of it.
You breathe into it.
Breathe into the resistance.
Breathe into the doubt.
Give it more life.
Ask it what is it showing up for?
What is it trying to keep you safe from?
Does the protective part need to stay or does it need to go?
And continue to breathe.
A full breath deep into the belly.
Open to the chest.
Gently let it go.
You may feel as you have found your rhythm now.
And you have gone from breathing to being breathed.
Another couple of breaths and we'll do a breath hold.
Just focusing on that inhale.
Breathing deep down into your navel.
Up into your heart space and into your collar bones.
And then gently letting it go.
And finding your next breath.
In three breaths we'll do a short breath hold.
Breathing fully into your belly.
Open to your chest.
And then gently letting it go.
And coming straight to your next breath.
A full inhale.
And a surrendering of the exhale.
And now whenever you're ready.
At the top of your next inhale I want you to breathe in.
All the way and hold at the top.
Breathing deep into the belly.
Open to the chest and hold.
Sitting with that feeling for a moment.
And exhaling in three,
Two,
One.
Letting the breath go.
Dropping back into your body.
And hold when your lungs are empty.
And we're just going to stay here for 20 seconds.
If you need to breathe at any point please just go ahead and breathe.
But trust your body has everything it needs in this moment.
Relax into the breath hold.
Soften into it.
We're already halfway through it.
Even if you feel you need to breathe.
Take a little sip of air and then continue to hold.
And we'll all come back to our breath in three,
Two,
One.
Taking a full breath in.
Gently let it go.
And just enjoy the next few breaths after the breath hold.
You may notice your airways are a little bit more open.
Your heart might be beating a little bit more.
You may feel a little bit warmer.
Now just continue to breathe in whatever way is good for you right now.
We'll close the Spread Walk session off.
With five energising breaths.
So you can get up and make that breakfast.
Make that coffee.
Bring the dogs for a walk.
Get the kids ready for school.
Whatever it is that you need to do for your day.
Let's make this your peaceful day today.
By inviting in these breaths to bring about a sense of calm,
Energy,
Focus,
Love and connection.
So whenever you are ready,
We're going to do five breaths.
That's basically a double inhale and a double exhale.
In through the nose and out through the mouth.
A short inhale and a long inhale.
And a short exhale and a long exhale.
Follow along with me if you wish.
We'll go in three,
Two,
One.
Feeling the energy move through your body.
Allowing yourself to move your hands and move your feet.
Begin to shake the body a little bit if you're invited to do that.
Shaking the hips,
Shaking the shoulders.
Tapping the feet,
Clapping the hands.
Raising the shoulders up to the ears and dropping them again.
Letting them roll back and roll forward.
And whenever you're ready,
Slowly but surely.
Open your eyes and come back to your room.
Thank you for taking the time to breathe with me this morning.
And most importantly to give this time to yourself.
You can use this recording every single morning if you wish.
And if you need to go through it two or three times,
That's okay as well.
Remember your breath is always there for you.
You simply need to stop,
Pause,
Take a breath,
Take a moment.
And continue moving forward.
And a short reminder now to make sure that you drink sufficient amount of water.
Throughout the day,
Try to spend some time in nature.
And don't make any major decisions.
Unless you're calm and regulated.
With a smooth and even breath.
Shamase.
Have a great day.
