Hello,
I'm Brenna of Arise Breathwork and I'm gonna lead you through a conscious connected breathwork session.
This is a really beautiful practice at helping open up your respiratory system to really invite the breath,
This life force energy into our body.
And to help us feel more open,
More connected and more present.
So to practice,
We are going to be breathing in and out through our nose.
And.
There are three things to remember really,
Which are.
.
.
We're keeping the breath connected,
So we don't want there to be a pause at the top or the bottom of the breath.
I'll demonstrate in a moment.
The breath should also be in your belly.
We really want to be using our diaphragm to breathe.
So when you inhale,
Your belly should expand and rise.
And when you exhale,
Your belly should contract.
The third thing is our exhale should be like a silent sigh,
Like a letting go.
So I'll do a demonstration of breathing in.
So if you imagine a bow and arrow,
You're bringing the breath in with your inhale,
Long active inhale,
And then we're just letting go with the exhale.
So that's all you need to remember to go into this.
So finding a comfortable space.
You might want to lie down.
It's also okay if you want to just sit in a chair or on the floor.
Just getting comfortable and if you feel like closing your eyes,
You're welcome to close your eyes otherwise you can just soften your gaze.
And I invite you to put one hand on your lower belly right down by your pubic bone and you can put one hand on your heart.
And you're just going to start breathing in gently through the nose.
And sighing out through the mouth.
Breathing in.
We're just taking some really nice grounded breaths here.
Just checking in with our body.
How do we feel today?
Feeling the ground beneath your feet,
Beneath your body.
Feeling that holding of the earth,
Knowing that you're supported in this time.
Just taking a few more gentle breaths in through the nose and out through the mouth.
Noticing how your breath feels today.
Letting go of any tension you might have in your forehead,
Your eyes.
Your shoulders.
Making any adjustments to get more comfortable before we begin.
And just checking in with your heartbeat.
Feeling the beat of your heart.
And just asking yourself.
How would I like to feel today?
Or perhaps,
What would I like to bring more of into my life?
Just setting an intention for this session.
The next few minutes When you have your intention,
You can bring both hands down to your lower belly and you're just going to start connecting the breath through the nose.
So breathing in.
And letting go.
No pausing,
Breathing in.
And letting go.
And just allowing your belly to fully expand on every inhale.
And then just relaxing on every exhale.
Just staying with this nice breath.
This is all we're doing now,
Breathing in.
And letting go And in.
And letting go and just carrying on with this breath.
And just allowing this nice this life force energy,
This breath to come in and fill up your lungs and then we're just letting go.
We're not pushing our breath too much.
Breath should be relatively quiet.
We're just allowing it to come in and out like the wave.
Gently coming in gently falling out And staying with your breath,
Knowing that the breath will guide you.
Knowing that it's safe to be in this body,
It's safe for me to breathe.
To feel.
And as you're breathing,
Just noticing any sensations in your body.
Perhaps there's some heaviness,
Some tingling.
Pulsating.
Some heat.
Whatever's there.
Just tuning into that as we're breathing.
Keeping the breath moving,
Keeping it connected,
No pausing.
And as we breathe,
We're welcoming any sensations,
We're welcoming any emotions that might be present,
Knowing that it's safe to feel,
It's safe to let them go.
Staying with your breath.
Allowing your mind to follow your breath.
Thoughts will come and that's okay we just come back to the breath back to the body What am I noticing in my body right now?
What is my body trying to tell me?
Your body holds all of this wisdom.
These memories.
We're just allowing ourselves to feel what's there.
Perhaps to let things go.
Allow energy to move through our body.
Really welcoming that breath into the belly.
The way we breathe is the way we live our life.
So allowing this breath to really flow and flow through you.
Staying with your breath,
Staying with the rhythm.
Allowing the breath to come in and allowing the breath just to fall out.
We're just breathing.
We're just feeling.
We don't need to push our breath too much.
Just allowing it to be.
Safe for me to be in this body,
It's safe for me to breathe in this moment.
Really opening up that breath,
Opening up your belly as you breathe in and then let go.
If you're feeling like there's energy moving or perhaps there's some emotion present,
Then I invite you to make some sound.
You can take a breath in.
And make the gentle sound.
So breathing in and going up.
Carrying on with the sound all the way to the end of your exhale.
You would like to bring any movement into your body.
You can stamp your feet,
You can shake your hands in the air.
Move your head side to side allowing yourself to express to let go You can repeat this three times.
And then when you feel ready,
You can come back to your breath breathing in the belly.
Feeling your breath perhaps a little bit more open.
Allowing yourself to drop into your body a little bit more.
Safe to feel,
It's safe to let go.
Telling every part of you that it's safe to breathe.
We're just breathing.
We're just feeling.
And just staying with your breath.
Keep coming back to the breath back to the body.
Being curious about what we can feel.
About what might be coming up for us.
And if nothing's coming up,
That's also okay.
Just staying with the breath.
Learning to be gentle with myself learning to tend to myself tend to my heart learning to accept.
Myself exactly as I am.
Learning to move forward in this life.
Stay in with your breath.
You're doing really well.
Keep breathing.
Keep feeling.
Allowing any energy to move through your body.
Focusing on any sensations,
Any feelings in your body.
Knowing that you're held,
You're always guided.
Held by the earth.
Feeling that support beneath your body.
Keep breathing.
Staying with your rhythm.
Safe to breathe,
To feel.
To really trust my body,
To trust my heart.
My intuition.
And if you feel like you'd like to bring a little bit more sound and movement in now,
This is your time to just move your body.
To take a breath in and make the sound ah.
Enjoying this expression,
This shaking off of energy.
Learning to express ourselves rather than suppress our emotions.
Moving your body,
Shaking your body,
Allowing the energy to move through.
And then coming back to your breath,
Coming back to this beautiful connected breath.
And staying with it for another minute.
Breathing and feeling.
Really trusting your breath,
Trusting where it's taking you today.
Really breathing deep,
Breathing deep into your belly.
And then starting now to allow your breath just to settle,
To flow where it would like to flow.
We're just going to be in stillness now for.
.
.
A minute.
And then very gently just starting to bring a little bit of awareness back into your body now.
You can take a breath in through your nose and hold it at the top.
And hold.
When you feel ready you can sigh out through your mouth Let's do two more of those.
So breathing in through your nose.
And hold do one last one,
Breathing in.
And this time when you hold at the top,
You can scrunch your fists,
Your face,
Your toes,
Your glutes.
Scrunching everything up.
Holding really tightly.
Tight,
Tight,
Tight.
Hold,
Hold,
Hold.
And then when you're ready.
.
.
Letting it all go.
Just starting to wiggle your fingers and toes.
Maybe letting a little bit of light into your eyes.
And just acknowledging something that you're grateful for today.
In this moment.
Thank you so much for practicing with me.
I hope you had a beautiful session.
