Welcome to this short grounding breathwork practice and guided meditation.
I am so happy you're here.
Before we begin our practice,
I invite you to look around the room and just notice whatever you see.
The reason for this is because becoming aware of your surroundings will signal to your mind and your body that you are safe in this space,
Even when your eyes are closed.
Let's begin to close the eyes down now and settle into the body.
You are also welcome to keep your eyes open here with a soft downward gaze and just begin to find your grounding.
Notice what's here and remember that it's all welcome.
Without trying to change anything,
Notice if the rhythm of your breath connects to how you're feeling.
And without trying to change anything,
Begin exploring the texture of your breath.
Is it deep or is it shallow?
Maybe place a hand on your belly and a hand on your chest and notice where you feel the breath the strongest.
I invite you to also explore the texture of your mind.
Where are your thoughts taking you right now?
And begin to explore the feelings in your body.
What's here right now?
And as you explore,
Allow yourself to be in full expression,
To be in your truth.
And as thoughts arise,
Which they will,
Notice them and then let them go.
See if you can let whatever happened before you came into this practice go and let whatever may happen after it go.
See if you can be here in this moment.
And now taking a deep inhale through your nose,
Drawing the breath from the base of your spine into the belly,
Through the ribcage,
And up into the chest.
Hold it for a moment at the top and then take an open mouth exhale.
Let it go.
Let's do that one more time.
Take a deep inhale through your nose,
Breathing deeply into your belly,
Up into your chest,
And take an open mouth exhale.
Keep breathing here.
When we start to bring in deep belly breaths that take up the entire capacity of our lungs,
We begin to shift out of our stress response or our fight-or-flight mode and into our parasympathetic response or our rest and digest.
When we are aware of the breath,
We become aware of our physical,
Mental,
And emotional state.
Your breath is part of the energy that you put out into the world.
So at the bottom of your next exhale,
Seal your lips and begin to inhale through your nose for the count of five.
Two,
Three,
Four.
Hold it at the top for five.
Two,
Three,
Four,
Five.
And exhale with control through your nose for five.
Four,
Three,
Two,
One.
And hold it at the bottom for five.
Four,
Three,
Two,
One.
Inhale through your nose for the count of five.
Hold it at the top.
Exhale through your nose for the count of five.
Hold it at the bottom.
Go ahead and do a couple more rounds on your own,
Inhaling deeply and exhaling slowly and with control.
When you finish,
Allow your breath to come back to its natural rhythm.
Now as you continue to breathe here,
I invite you to imagine that you are at your favorite beach.
You're walking on the sand along the ocean and you begin to observe the waves rolling in,
Dancing even,
And then they pass.
Like our thoughts,
The waves form,
Take up space,
And then they pass.
As you stand on the beach,
You now bring your full awareness to the waves.
And as you observe these waves,
Maybe imagine yourself taking a step back and observe yourself observing.
Because if you can observe it,
You are not it.
It's like we're creating this distance between our physical body and our emotional body.
When thoughts arise and we can let them go,
We become aware of the impermanence of our thoughts.
When a wave rolls in and rolls out,
We become aware of the impermanence of that.
But here is where we can make room and space for more,
For better.
I'm going to give you a few moments of silence and if your mind wanders,
Just come back to the beach,
To the dancing waves,
And I will bring you back when it's time.
Now as you bring your awareness back to your breath,
Also begin to bring awareness back into your body.
Notice how it feels.
It feels any different from before we began.
Keeping your grounding here,
Begin to feel into your space again.
And with your eyes still closed,
Take one more deep inhale through your nose,
Drawing your breath into your belly all the way up to your heart,
And let it go.
When you feel ready,
Tuck your chin to your chest,
Begin to open your eyes and come back into your surroundings,
Before returning your gaze back up into the room.
I hope you have a beautiful rest of your day or night.
Thank you for being here.
Namaste.
