Welcome,
Beautiful soul.
I am grateful to connect with you again.
In this meditation,
We will walk a walk of releasing our heaviest,
Most difficult emotions,
Finding our way into lightness,
Ease and calm.
Let's begin by getting comfortable.
It is best if you can sit with your spine straight,
But relaxed.
Placing your hands on your knees,
Facing upwards,
Bring your attention to your breath.
Breathe in and breathe out.
Connect with your breath.
With each inhale taking in prana,
Life force energy into your magnificent body and exhale.
Breathing in and breathing out.
Becoming one with your breath,
Connecting the higher source energy.
We will now begin to loosen those emotions.
Emotions that your body collected over the years throughout your lifetime.
Emotions that might be weighing you down,
Expressing themselves through you in negative waves,
Creating a negative energy vortex around you.
We will work through them,
One layer at a time,
Using something so simple,
Yet so sacred.
Something that you already possessed all of your life,
Which is your breath.
We will breathe in through the nose for a count of 4.
Then we will hold the breath for a count of 4.
Then exhale through the nose for a count of 4.
Hold for a count of 4.
And then we will be repeating the same pattern.
All so-called square breathing.
All together we will be breathing for about 2 minutes.
And so we begin.
Breathe in 3,
4.
Hold 3,
4.
Exhale 3,
4.
Hold 3,
4.
Breathe in 3,
4.
Hold 3,
4.
Exhale 3,
4.
Hold 3,
4.
Breathe in 3,
4.
Hold 3,
4.
Exhale 3,
4.
Hold 3,
4.
Breathe in 3,
4.
Hold 3,
4.
Exhale 3,
4.
Hold 3,
4.
Breathe in 3,
4.
Hold 3,
4.
Exhale 3,
4.
Hold 3,
4.
Breathe in 3,
4.
Hold 3,
4.
Exhale 3,
4.
Hold 3,
4.
Breathe in 3,
4.
Hold 3,
4.
Exhale 3,
4.
Hold 3,
4.
Breathe in 3,
4.
Hold 3,
4.
Exhale 3,
4.
Hold 3,
4.
Breathe in 3,
4.
Hold 3,
4.
Exhale 3,
4.
Hold 3,
4.
Breathe in 3,
4.
Hold 3,
4.
Exhale 3,
4.
Hold 3,
4.
Relax your breath.
Relaxing your body.
Relaxing your brain.
Simply breathing in and breathing out with your natural breathing rhythm.
Feel your breath gently moving through your body.
Allowing your body to completely relax and your emotions to come through to surface.
You might feel some heaviness,
Unease or discomfort.
Allow for those emotions to arise.
Let them float to surface.
Feel them float into your heart.
Go deep inside your heart.
Feel what feels the most uneasy.
Perhaps even deeply emotionally painful.
Maybe it's grief.
Maybe it's anger.
Maybe it's insecurity.
Find that one emotion that you feel the most intensely in this moment.
The emotion that resurrected.
Feel it.
Observe how it feels.
If you can name it,
Do so.
And sit with it for a brief moment.
Now inhale deeply.
Breathing in life force energy,
Higher intelligence and whatever else you need in this moment.
Be it emotional relief.
Be it calm.
Be it confidence.
Emotion.
That one feeling that is most relevant and most necessary for you in this moment.
And inhale deeply into your body.
Into your mind.
And into your heart.
On your exhale,
Release that heavy motion.
Visualizing it as a dark smoke leaving your body,
Leaving your mind and leaving your heart.
Keep on breathing.
Breathing in lightness,
Releasing darkness.
Go back into your heart.
Deep down inside your heart.
Again.
Feel what feels the most uncomfortable or even painful in this particular moment.
Notice that emotion that's floating on the surface.
Maybe it's sadness.
Maybe it's hopelessness.
Maybe guilt.
Find that emotion that you feel most profoundly in the moment.
The emotion that resurfaced.
Sense it.
Observe it how it feels.
If you can name it,
Do so.
And sit with it for a brief moment.
Now inhale deeply.
Breathing in prana,
Life force energy,
Higher intelligence.
And whatever else you need in this moment.
Be it happiness.
Be it hope.
Or maybe forgiveness.
Find that emotion.
Find that one feeling that is most relevant and most necessary for you now.
In the now.
And inhale deeply into your body.
Into your mind.
And into your heart.
On your exhale,
Release your heaviness.
Visualizing it leaving your body as a dark smoke.
Keep on breathing.
Lightness.
Releasing darkness.
One more time.
Go back into your heart.
Deep down inside your heart.
And yet again.
Sense what feels the most tender.
Or even dreadful.
Notice that sensation that emerged.
Maybe it's regret.
Maybe it's despair.
Maybe it's the feeling of isolation.
Or maybe it's the same emotion hovering in your presence.
Needing more attention and to be liberated yet again.
Stay connected to that feeling.
Connected to that emotion that resurfaced.
Feel it deeply.
Observe it.
If you can label it,
Do so.
And sit with it for a moment.
Now inhale deeply.
Breathing in prana.
Cosmic energy.
Higher intelligence.
And whatever else you're needing at this moment.
Be it commitment.
Be it joy.
Or maybe.
It is a sense of belonging.
Find that one emotion.
That one feeling that is most relevant and most necessary for you in this moment.
Inhale deeply into your body.
Into your mind.
And into your heart.
On your exhale,
Release that heavy energy.
Visualizing it as a dark smoke leaving your body.
Leaving your mind.
And leaving your heart.
Keep on breathing.
Bringing in lightness.
Releasing darkness.
Go back to a restful breathing.
Allowing for your breath to just flow.
Easily flow through your body.
Through your energy.
And through your essence.
Your breath is softly touching the inside of you and your internal organs.
Feel your breath.
As if it is silk.
Gently gliding over your skin.
Or a serene,
Warm,
Summer evening breeze.
Tenderly touching your face.
Notice yourself feeling lighter.
More spacious.
Relieved.
Balanced and collected.
Your energy is refreshed with space for all the beautiful feelings and experiences to be crossing through you.
Your mind and your heart is spacious,
Filled with vibrant energy.
All is available to you.
Repeat this breathing pattern every morning or every evening for 21 days.
And you will find a noticeable difference within yourself.
Feeling more present.
Non-reactive.
Well-balanced.
And at ease with yourself and with your environment.
Bring your awareness back to yourself.
Back to your precious body.
Gently feel your hands and your fingers.
Your feet and your toes.
Feel your whole body again.
Notice the sounds in your room and in your environment.
And when ready,
Gently open your eyes.
