In this practice,
We are going to breathe to ease anxiety.
The sensations of anxiety within the body can feel like tension or contraction.
And this is often caused by busyness of the mind,
By worrying,
By planning,
Trying to be in control of everything.
And the power of breath work really allows us to drop out of the mind and come back into the body,
To be present with what is happening in the moment,
In the now.
So as we breathe in this practice,
Our anxiety will begin to soften.
The feelings and the sensations that exist within the body will begin to fade.
Through the power of our own breath,
We can access this state of calm,
We can relieve some of the symptoms of the anxiety,
And release this tension and this activation from our bodies,
From our experience.
Breath work gives space to observe your thoughts rather than identify with them.
So let's drop into the body and clear out the mind.
In this breath practice,
We are going to be doing a breath practice.
We are going to be doing a breath practice.
We are going to be doing a breath practice.
We are going to be doing a breath practice.
We are going to be doing a breath practice.
In this breath practice,
We are going to be doing a circular breath.
So imagining that the breath is moving into your body and out of your body in the shape of a circle.
Meaning the inhale and the exhale are the same length.
And with this breath,
We are aiming for depth,
Deep breathing rather than speed.
We're not doing any quick activating breath work here.
We're breathing long and slow,
Deep into the belly,
Deep into the diaphragm,
Inviting in relaxation.
So the breath is going to sound like this.
Breathing in and out without any pause at the top or the bottom of the breath.
In and out like a continuous circle.
So begin by finding the ground,
Feeling the ground beneath you,
Anchoring yourself into this present moment.
Maybe place a hand on your heart.
And you say out loud,
I am here.
I am here.
Feeling the heat and the weight of your hand on your body.
Feeling the connection of your body to the floor.
Really sinking and surrendering into the support beneath you,
Allowing the ground to hold you,
Allowing Mother Earth to support you.
Let's begin with the breath.
Ah ah ah ah.
Allowing your shoulders to drop away from your ears,
Allowing your jaw to be relaxed,
Not clenched,
Releasing the tightness of the belly.
Continuing with this pattern,
Allowing yourself a moment to fall into a pattern that is the most supportive for you and for your body in this moment.
Full breath in,
Filling the lungs,
Filling the belly,
Full exhale,
Letting it all go.
Breathing in nourishment,
Breathing out anxiety,
Breathing in support,
Connection,
Expansion,
Breathing out tension,
Contraction.
You're almost there.
Keep going.
Creating the space between you and your anxiety,
Acknowledging I am not my anxiety.
You are just experiencing the sensations of it.
Soften the body,
Feel the sensations begin to fade.
If there's any particular part of your body that feels really,
Really tense,
That feels like there's a lot of activation,
As you breathe in this deep full breath,
Imagine that the breath is moving to that specific part of the body.
Direct your inhale in to that space of discomfort,
Allowing it to open up the body,
Release the tension,
Release the dis-ease,
Inviting in relaxation and calm and centering.
Ah.
Last couple of breaths here,
Breathing in deeply.
Really releasing,
Letting all that breath go.
Last breath in.
Letting out with a sigh.
Allowing the jaw to relax.
Coming back into your normal pace of breathing.
Really feeling and acknowledging any of the energy that is present.
If you feel any tingles in the hands.
If you feel any heat in your body,
Know that that is normal.
Reconnect to your connection to the ground.
Feel the support.
Feeling the hand over your heart.
Come back to this breathing pattern.
Whenever you're feeling the intensity of anxiety,
Whenever you're feeling a lot of activation,
A lot of movement in your mind,
Allow this slow and deep circular breath to drop you back into your body and bring you back into the present moment.
This completes our practice.
