Welcome to breathwork and meditation.
In today's practice,
I will lead you through two types of breathwork.
After that,
We will drop into meditation.
Begin by finding a comfortable seat.
Root your sit bones deep into the earth as you lengthen your spine nice and long all the way through the top of your crown.
Close your eyes and begin by connecting to your breath.
Begin to follow the ebb and flow of each inhale and exhale.
We first will start with a releasing breath.
Imagine on each inhale you are welcoming in new vibrant prana energy and on each exhale you're swiping away what no longer serves you.
On the exhales,
I will be leading you through an out-of-the-mouth exhale.
Please make as much noise,
Sigh,
Allow your voice to release through the throat chakra or you can stay in silence with a silent exhale.
Let's begin.
Go ahead and take a nice long deep inhale all the way to the top of your lungs.
Exhale out your mouth releasing what no longer serves you,
Letting it fall into the earth to recycle.
Deep inhale all the way through the top of your lungs and exhale out your mouth.
Inhale all the way exhaling washing away like you're swiping off a dirty table allowing all of that residue to fall into the earth.
Good.
Deep inhale and exhale.
Two more.
Deep inhale and exhale.
Inhale.
Inhale.
Exhale fully.
Come back to your natural breath.
Notice your energetic body and how it feels allowing your shoulders to drop back.
Continue to lengthen through the top of your crown and we'll begin with a renewed breath.
Within this breath,
We will be activating the parasympathetic nervous system.
This is the part of our nervous system that operates the rest and digest,
The stress release.
We will be extending each exhale by two counts and you can follow my count as I will lead you.
If you would like to add a mudra into your practice,
You will take your index finger and thumb pads together.
Activating the pads of your fingers also activates the parasympathetic nervous system.
Placing your hands face down on your lap or your knees,
Curl the finger pads of your middle ring and pinky finger around activating those finger pads as well.
Let's begin.
Inhale for one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Two more.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Come back to your natural breath.
Again,
Noticing your energetic body,
How the renewed breath feels within you.
And we'll drop right into our meditation,
Connecting to the natural flow of your breath using your tip of your nose as one point meditation.
At the tip of your nose,
You'll begin to watch each inhale,
Each exhale,
Honoring the flow of prana,
Of life force,
Each time that a thought begins to arise,
Notice the thought just like a cloud passing by.
And once you've acknowledged the thought,
Begin to steer your mind back to your breath following each inhale,
Each exhale.
So connecting to the roots of your soul,
Allowing the earth energy underneath you to support you,
To hold you in this space of sacredness.
As you watch each inhale,
Each exhale,
Each inhale,
Following the breath,
Each inhale,
Each exhale at the point of your nose,
Honoring the heart center as our home frequency is love.
So as you steer your mind back to your breath,
On your next inhale,
Take a deep inhale.
On your exhale,
Out your mouth,
Exhale.
One more inhale deep,
Exhale,
Release.
Bring your hands to heart center,
Honoring this time and space for you for your practice.
Namaste.
