If you've landed on this practice,
Let's take it as a sign that I'm going to encourage you to do this really simple practice that I'm going to teach you for the next five days.
Doesn't matter when.
Morning,
Noon,
Night,
Take it on as a challenge for yourself because whether you've been practicing and you're an expert or you're new to this,
Doing a really simple practice,
Coming inward every day for five days can really start to shift something for you.
It may help you have more clarity.
It may just give you a real nice space to be calm and at ease with no noise.
It may also implore you to practice breath even more and you can see the real impacts of what this work can do.
So I purposely made this really simple and easy.
Practice this for the next five days and see how it works and what starts to shift in your life.
Let's begin.
So all I want you to do here is breathe in through your nose.
And sigh it out through the mouth.
You Inhale through the nose.
Sigh in.
And out.
I'll just take notice of how you're seated.
I like to sit with the legs crossed.
Maybe you're in a chair.
Maybe you're laying down in the bed.
I'm going to make this whole practice accessible for however you are seated or even standing.
Okay,
So just make sure you're comfortable is the most important part.
If you are seated or standing up,
Make sure that the shoulders are rolled back and down,
The chest,
The energy is open.
If you're laying down,
Make sure you feel comfortable,
You're not kind of crouched over,
You're open so you can breathe nice and deep.
And then your only job here is to just scan from the crown all the way down to the toes.
And just kind of notice here.
And just notice here how you feel in this moment.
Usually when we sit down,
There's a bit of noisiness,
Tension.
Maybe even discomfort with sitting.
Or being still.
All of that is normal and okay.
Hmm.
And then as you scan here,
Begin to notice where you're holding the most tension in this moment.
Maybe the chest or the head,
The hips,
Anywhere in the body,
Notice,
And maybe place your hands in that area.
And then I want you to simply send your breath where the hands are placed and where you're noticing this tension,
Right full deep breath in.
And let it go.
Full deep breath in.
Release.
Breath in.
Release.
Stay focused,
Two more rounds on this space,
Breathing in.
Releasing.
And then the last one here,
I want you to just sustain the breath.
So breathe in.
Stay focused.
Imagine creating space and softness in that area.
And now exhale fully through the mouth.
Extend the exhale as much as you can.
Continue to scan.
You may notice that somewhere else kind of comes forward needing your attention.
Place the hands there.
Zoom in.
Focus your awareness.
Send your breath.
So breathe in fully,
Stay zoomed in on that particular area.
Send oxygen,
Release.
And this will create some space,
Some softness,
Releasing any pent up energy or even stagnation,
Pent up emotions in the body,
As well as the mind.
Two more.
Last one we're going to sustain here for just a moment.
Excel.
All the way down.
Beautiful job.
Adjust as we go if you need to.
Make some,
Take some movement in the body.
Readjust your seat.
As you sink a little deeper into the practice.
These slow,
More mindful breath practices are actually a little bit harder because there's more opportunity for your mind to kind of get in the way and interrupt,
Wonder when it's over.
Wonder what's coming next,
That's all normal.
And then I want you to breathe in and imagine filling your whole physical body,
Dome of your head,
All the way with breath.
And then imagine emptying the whole body.
On your exhale.
So breathe in.
There we go.
Breathe in.
Filling the whole body,
The dome of your head,
And then emptying the whole body.
Just imagine that as we breathe.
Too late.
I'm emptying that.
Beautiful,
Two more rounds,
Maybe even three.
Deep release.
And last one.
Briefly sustain,
Soft hold.
And then let it go.
Almost as if you're melting all that stress away on the exhale.
Let's take a nice cleansing breath here.
So imagine exactly what that sounds like.
Imagine doing that within the body,
Right?
So we breathe in.
Maybe making some noise.
Kind of clearing the way.
Sigh.
.
.
Hmm.
Beautiful.
And as I mentioned,
Breath is one of the most transformative things you can do for yourself.
And here's why.
From the minute we are born until the end,
We have our breath.
It's like this built-in mechanism that brings us back to ourself.
Every time we come inward and we consciously breathe,
We're breathing all day without thinking about it.
And when you actually take time to consciously breathe,
And what that means is take your awareness inward,
Whether the eyes are closed or open,
Taking a nice,
Full,
Deep breath.
Your body responds to this.
Our hormones respond to this.
Our mind-nervous system response to this brings us out of that fight-or-flight state that most of us live in for the majority of our lives,
And it brings us into a state of peace and calm.
Now on the road to peace and calm might be bumpy,
The mind intrudes,
Emotions come up,
And I like to look at all of those things that kind of arise in your breath practice as things that need to be released,
Dealt with,
Or even just come into your awareness.
Ultimately what we're doing here is purifying our system.
Taking time to reconnect with ourselves.
And even if it's just for a few moments,
Find a little peace and quiet.
And so we're going to move through one more technique.
Simply just listen to my voice,
Follow my guidance.
And follow your breath,
Breathing in through your nose.
Exhale through your mouth.
Sip in through a straw.
Axial nose.
In through the nose.
Sip and nose.
Stay with that technique.
I'm actually going to stop talking for the next few minutes.
We'll just breathe together so that you can really come inward.
Notice your own breath.
Take whatever pace feels comfortable,
Maybe take the pace that I'm moving at and then go slower or even more fast if that feels good.
Let's begin.
Beautiful work.
It's not easy to do.
Acknowledge yourself for staying in it.
Maybe lick the lips,
Swallow,
Coming back into the body.
Notice your body here laying or seated on the surface.
And then take a nice cleansing breath.
Clearing space,
Clearing the way.
And then maybe place one hand at the heart,
One hand at the belly.
We'll close our practice here together.
Reconnecting with self.
Breathe in through the nose.
Exhale,
Mouth.
And then at your mind's eye or out loud say,
Thank you mind.
Or your mind's eye or a loud thank you body.
At your mind's eye or out loud.
Thank you,
Emotions.
Your mind's eye out loud.
Thank you,
Wisdom.
Allow the cells of your body to hear your words,
Your affirmations.
And then breathe in through the nose as we close and seal our practice together.
Exhale through the mouth.
Maybe bring some gentle movement into the body.
Taking any stretches you may need.
And when you feel ready,
Open the eyes.
Thank you for practicing with me.
Before you go,
I want to leave you with this.
We only did two very simple techniques intentionally.
Nice and soft,
Nice and slow.
I would highly encourage you to do this same practice for the next five days and see what starts to shift.
I think a lot of times we think we need a really elaborate or intense practice to move or shift something and in my experience it's been the opposite.
Taking time to be at ease in stillness has helped me reconnect with myself honestly more than anything.
So I encourage you for the next five days,
Doesn't matter when you practice,
Morning,
Noon,
Night,
Try that on and see how it works for you.
Thank you for practicing with me.
