Hi,
My name is Briana of Always Be Healing and today I'll be leading you through a pranayama,
A breathing technique,
With the intention to help you ground,
Release stress and anxiety,
And be present with what is.
This meditation isn't guaranteed to solve any of your problems,
But I do promise that once you complete it,
You'll feel something.
So let's get started by
finding a comfortable seat and closing our eyes.
You can sit in a chair with your feet firmly on
the ground or on a cushion or meditation pillow with the legs crossed.
You can even do this
meditation lying down.
Wherever you are,
Whatever feels best,
Just take a few moments to notice
what is.
No need to judge,
Shift or change.
We're here together for the next few moments in a container of acceptance,
Peace and relaxation,
Leaving the outside world behind.
As we sink into the present moment,
Become aware of the reach and breadth of your breathing.
Notice any places that might feel tension or tightness,
And any places that feel free and open.
We'll begin by exhaling all of the breath out of the body through the mouth.
Good.
We'll do this two more times,
Consciously inhaling through the nose and exhaling fully
through the mouth.
Yeah,
Just like that.
One more time.
Inhaling,
Inhaling,
And exhaling.
Now come back to your normal breath.
I'll guide you through a series of increasing counts.
We'll hold,
Exhale,
And then hold at the bottom of the breath.
So you'll be feeling waves and moments where
the sensations at the top and the bottom of your breath,
When you're completely empty,
And when you're completely full.
If at any point you want to remain at a certain count,
Please listen to your body.
I trust you to know what's best for yourself.
Inhale for two,
Three,
Four,
Hold for four,
Three,
Two,
One.
Exhale for two,
Three,
Four,
And hold for four,
Three,
Two,
One.
Inhale for two,
Three,
Four,
Hold for four,
Three,
Two,
One.
Exhale for two,
Three,
Four,
And hold for four,
Three,
Two,
One.
Inhale for two,
Three,
Four,
Hold for four,
Three,
Two,
One.
Exhale for two,
Three,
Four,
And hold for four,
Three,
Two,
One.
Inhale two,
Three,
Four,
Five,
Hold five,
Four,
Three,
Two,
One.
Exhale two,
Three,
Four,
Five,
Hold five,
Four,
Three,
Two,
One.
Inhale two,
Three,
Four,
Five,
Hold five,
Four,
Three,
Two,
One.
Exhale two,
Three,
Four,
Five,
Hold five,
Four,
Three,
Two,
One.
Inhale
two,
Three,
Four,
Five,
Hold five,
Four,
Three,
Two,
One.
Exhale two,
Three,
Four,
Five,
Hold
five,
Four,
Three,
Two,
One.
Inhale two,
Three,
Four,
Five,
Six,
Hold six,
Five,
Four,
Three,
Two,
One.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four,
Five,
Six,
Hold six,
Five,
Four,
Three,
Two,
One.
Exhale two,
Three,
Four,
Five,
Six,
Hold six,
Five,
Four,
Three,
Two,
One.
Inhale two,
Three,
Four,
Five,
Six,
Seven,
Hold seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Hold seven,
Six,
Five,
Four,
Three,
Two,
One.
Last round.
Inhale two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Hold eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight,
And hold eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Come back to your normal breath.
Bring awareness to the sensations of fullness and emptiness.
And then begin to wiggle your fingers and toes,
Maybe circling your ankles and your wrists.
If it feels nice to give yourself a hug as a thank you to yourself for this practice today.
I hope that this meditation has brought you a pocket of peace or a pocket of purpose.
It's been an honor to practice with you today.
Gently open your eyes and give thanks.
And don't forget to drink your motherfucking water.
Thank you.
