Good morning.
Welcome to week one of the Awaken and Align Breathwork and Meditation series.
My name is Kavita,
And I will be guiding you through your practice.
Week one is focused on compassion and creativity.
This morning's practice includes box breathing,
Guided visualization,
And an affirmation.
Please come to a comfortable position,
Either seated or lying down.
If you're seated,
Straighten your spine while you relax your shoulders and neck.
Allow your body to relax as you tune into your breath.
Notice where your breath is right now.
Notice its rhythm.
Notice its depth.
Without judgment.
Notice the sensations in your body as you're observing your breath.
I invite you to lower your gaze or close your eyes as you focus inward.
This morning's meditation is on opening your heart to compassion.
As a new day begins,
We take this time to awaken with love,
Compassion,
And an open heart.
The breathwork practice for this morning is box breathing.
With this technique,
You will inhale for a count of four,
Hold for a count of four,
Exhale for a count of four,
And hold for a count of four.
Imagine drawing a box.
As you breathe in,
You're drawing a line from the bottom left corner up.
As you hold at the top,
You're drawing a line from the top left corner across to the right.
As you exhale,
You're drawing a line from the top right corner down.
And for the last hold,
You're drawing a line from the bottom right corner to the left.
This makes one box.
We will repeat this four times.
But first,
Let's take a couple of foundational breaths together.
So take a deep breath in through your nose,
Filling from your lower belly all the way up your chest to your throat,
And then exhale out.
Again,
Take a deep breath in,
Filling in from your lower belly,
Bringing your breath all the way up to your neck.
Open mouth,
Exhale out.
One last time,
Deepest breath you've taken so far this morning,
And let it go.
And now we will begin the box breathing.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in.
Hold.
Exhale.
Last round.
Breathe in.
Hold.
Exhale.
Hold.
Now take a deep breath in through your nose.
Open your mouth and release it.
Begin to allow your breath to come back to its natural rhythm.
Notice the sensations in your body after doing the box breathing.
Place one hand on your heart.
Begin to deepen your breath.
With each inhale,
Imagine a soft,
Golden light glowing underneath your hand.
This light expands to your heart.
With every breath in,
The light grows bigger and brighter,
Filling your heart with love.
With each exhale,
The light begins to expand outside of your body,
Surrounding your entire being.
Breathe in the love to your heart and release it back into your surroundings.
This is the energy of love,
Compassion,
And kindness.
Let it radiate outward,
Touching everyone you meet today.
I invite you to either repeat this affirmation or to say it to yourself internally.
With your hand still on your heart,
I radiate love and compassion to myself and others.
I radiate love and compassion to myself and others.
Notice how those words feel in your body.
Take a final deep breath in.
Open your mouth and exhale out.
When you're ready,
Blink your eyes open if they're closed,
Or bring your gaze back to neutral if it was lowered.
Carry this warmth and kindness with you throughout your day today.
I wish you a beautiful rest of your day.
