We are going to practice a form of pranayama today,
Life force,
Focusing on rhythmic breathing like this will help you reduce stress,
Anger,
And even guide you to sleep.
Notice where you are right now,
Check in with your body and your heart,
Find a comfortable place to lay down,
Sitting only if you don't have the space.
But if you find yourself sitting,
Allow for something to support your back.
Allow yourself to feel supported by knowing you are safe in this moment,
The next few cycles of your breath.
We are going to start with some cleansing breaths.
On the inhale,
Filling the belly up like a balloon,
Releasing with an open mouth exhale,
Allowing your throat to vibrate with noise,
Loosening up any stored energy in your throat chakra.
Let's do one together.
Inhale through your nose,
Release and make some noise.
Let's do another,
Inhale,
Release it all.
One more together,
Inhale and let it go.
As you find stillness and you feel the weight of your body on the earth beneath you,
Allow your breath to find its natural flow for a moment,
Allowing the belly to rise on an inhale and allowing the belly button to meet the spine on your exhale,
Going slowly at your own pace.
As we move into this breath,
You may experience sensations tingling,
Emotions bubbling up.
Knowing that if this gets too intense,
You can return back to your normal flow of breath,
The breath you are breathing now,
Allowing the belly to expand and allowing the belly button to find the spine and the floor beneath you.
Be patient,
Be gentle and breathe through any uncomfortableness.
Allow your tongue to fall from the roof of your mouth,
The tension between your brows to release and your jaw to hang open just a little bit.
As we move into the breath,
We are going to inhale for four,
Hold for seven seconds and release for eight seconds.
I'll guide you to start and then you will be your own navigator.
Let's begin.
Inhale for three,
Two,
One,
Hold for six,
Five,
Four,
Three,
Two,
One and release for seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale for three,
Two,
One,
Holding for seven seconds here and releasing for seven,
Six,
Five,
Four,
Three,
Two,
One.
Allowing the next inhale to be on your count,
You will be your guide,
Allowing the breath to come fully in for the count of four,
Filling up the belly and the chest,
Finding ease in the pause,
Allowing the brows to release and slowly releasing everything out of your belly and your chest.
Inhaling for four,
Holding for seven.
Notice what is coming up.
Is there an uncomfortableness as you find the pause?
Accept it.
Feel the feelings and emotions attached to the resistance so that we can release it.
We are finding this place of discomfort now in the stillness so that when it arises in your waking life,
Your body knows how to respond,
How to guide your breath,
Pausing in a space of growth.
If you need to find some vibration in your throat on the release,
Do that,
Let it all go.
If emotions are coming up,
Remember you are safe.
We are only here for a few more cycles of breath.
In for seven and releasing for eight.
As we find the end of the practice,
Allowing the exhale to release as much negative energy as you can,
Allowing yourself to find the exhale,
Letting everything go.
Guide yourself in one more complete cycle of this breath,
Letting it all go in this moment,
Finding the stillness,
Acknowledging the ease,
The simplicity of this moment,
Of your breath,
Your thoughts,
Your heart,
Finding the present moment,
Thanking yourself for showing up today.
If you are moving forward with your day,
Be gentle and be kind.
If you are at the end of your day,
Enjoy your slumber as the ease of this practice guides you into your dreams.
Soften yourself.
Namaste.
