Hi.
Today's ritual,
It's really going to be around getting reconnected with ourselves,
Hopping into our body,
Getting out of hustle and the bustle and all the things that are either already in our day or we're about to step into,
Whether you're doing this in the morning or midday or maybe even at the end of the day.
It's about getting re-centered and reconnected.
So let's start with some breathing.
I close my eyes for most of these rituals.
You do you.
Whatever feels good,
Whatever makes the most sense for you.
As soon as I close my eyes,
I immediately start to,
Even without changing my breath,
Bring my focus to my breath.
So notice where I'm at.
It's the first part of the check-in.
Am I breathing erratically?
Am I holding my breath?
As I start to pay attention,
I start to elongate it,
Shifting it more to the five to five and a half second in,
Five to five and a half second out.
What's been considered lately the perfect breath,
Keeping it all in through the nose.
We're doing this in a circular pattern.
Five in.
As you continue to pay attention,
Just roll through this.
Up for five,
Down for five.
Move your hands to your legs.
And whatever feels right,
Whether it's maybe a little bit of gentle squeezing or just slow movements back and forth.
As you're paying attention to your breath,
Just start to wake up your legs.
Start to wake up your body.
Let it know you're here.
You're paying attention.
At the bottom of your next breath,
Just do a little bit of a dry swallow with the saliva.
Move down your throat.
As you're doing this,
Pay attention to what's happening outside of your space right now.
For me,
I just heard an airplane go by.
There's a distant sound of a firetruck.
There's some dogs barking in the distance.
And we just woke up the five senses.
Feeling our leg.
Smelling the room.
Hearing the sounds.
Tasting what's in our mouth.
Seeing what's behind our eyelids or what's in the room if your eyes are open.
As you start to stack and pay attention to all these at the same time,
You notice your body is alive.
For me,
I feel my arms tingling a little bit.
I can feel the energy moving through my body.
I can feel the sensations awake and moving through me.
As I start to pay attention to all that at the same time,
It becomes really difficult for the rest of life to creep back in.
Keep your thoughts on your breath.
Move the air in.
Move the air out.
Move to a short Wim Hof session,
A breath hold.
Then we're going to do a little guided meditation.
So as we move into the Wim Hof breath,
Do it all through the mouth.
I'll do it for a count of 25.
Roughly one second in,
One second out.
Maybe a second and a half in.
You can do this at your own pace.
I'll keep mine.
It's a forceful breath in and a forceful breath out.
Here we go.
Now the last one.
Take a deeper breath in.
Let it all out at the bottom.
Swallow once.
Lock in that lower Bandha,
In that lower chakra.
Hold your breath for as long as you can.
Now I want you to swallow.
What we've done by doing that is locking the breath in our lower chakra here,
In our sacral chakra,
Chakra,
As well as in our throat chakra.
We're holding it in this mid-body section.
I want you to hold it for as long as it feels comfortable.
Make yourself faint or pass out.
Hold past the point of even slight uncomfort.
When your body needs to breathe,
Take a breath.
If you're waiting for the rest of us,
Just move back to that five-five in and out breathing.
When you're done with your hold,
Take a deep breath in.
Hold it at the top for a minute and bring gratitude.
Thanks for the day that's in front of you.
Let it all out.
Bring that gratitude back inside.
So we move back into our five in,
About your focus back on your body.
How everything feels after oxygenating your system,
Locking in that energy in your midsection.
The rejuvenation it's brought to you.
Accessing who you are at your core,
Who you are as a human.
It's really this simple.
Taking a time out,
Shifting our focus to our breath,
Waking up our five senses.
Reminding ourselves this is how we move through the world.
This is how we were built to understand the world.
While our human brain,
The neocortex,
It overlays the limbic system and the brainstem,
Our mammalian and our reptilian brains.
It's not what allows us to interact with the world as a human being.
It allows us to process decisions at a higher level,
But it also misguides us often.
It overthinks daily.
We need to come back to these moments.
Remind us at our core that as a human,
We don't just think,
We feel.
And we have emotions.
We have sensations.
These are the primal parts.
We're part of the animal kingdom.
It's what makes a hug so beautiful.
What makes sex so amazing.
It's not about thinking,
Feeling.
It's about being.
We are human beings.
We get caught up in undoing,
Which is fine.
As we come back here,
Let our thoughts melt away,
Simply by thinking about our breath,
By observing it,
Appreciating it for its automation,
Its rejuvenation,
For its life-giving power.
We do our few final breaths together.
The breaths wash through you.
Feel it move.
Every in-breath fills up your chest.
Feel the oxygen move through your arms,
Through your hands.
The blood delivers it to where your body needs it,
Your legs.
Come alive with each breath.
Allow your body to feel alive,
To come alive.
Really feel all that wash over you.
As we bring this to a close,
Let me get ready to step back into our day.
Quickest way to just drop in for a second into this feeling,
Into this part of being a human,
Is to smile.
To have gratitude.
Let's breathe gratitude in one last time.
As you breathe it out,
Send it to your family,
Your friends,
Your co-workers.
Let it swirl around you.
Open your eyes.
And go have an amazing day.
