Welcome back and welcome to day 4.
Today we will be focusing more on practicing and less talking from my part.
I will just do a brief summary of what we have learned so far,
Which are techniques that we will need to have incorporated for our session today.
First and most important is the anatomically correct way of breathing.
As you inhale you allow your belly and chest to expand and as you exhale everything comes back to the center.
We will also be focusing in feeling our body from the pubic bone all the way up to the collarbones.
Also remembering that our breath is strongly connected to our emotions and also crucial for the functioning of our entire system.
Breathing fully brings well-being into the mind,
The body and our connection with life.
Tap again into your breath.
Feel the flow of your breath coming in and out your nostrils and moving your body.
If you feel like closing your eyes you can do that,
If not that's fine.
Either way just feel into your breath and to your body.
Feeling the temperature of the breath coming in and out of your nose.
Is there any change in temperature of the air you inhale or exhale?
Just taking this pause and connecting with your breath and this moment.
From this space feel,
Visualize,
Imagine every single human being on this planet is either inhaling or exhaling in this same moment with you.
Every living being in this moment is breathing with you.
Feel into that.
Every living being who has walked this planet breathes just as you are doing right now.
Just observe if this creates or brings up any emotion or sensation in you.
Or if it doesn't they're both equally fine.
Take a deep inhale in exhale through the mouth.
Stay connected with your own flow of breath and sensing into the breath as a habit that connects us all.
Today we will be doing a circular breath with some breath holds.
It's a very powerful breath to energize and clear.
Reviewing again 70% of the toxins in our body are released through the breath.
So this kind of circular breathing is great for detoxing,
Energizing and clearing or cleaning all the mental patterns and moving stuck emotions or energy.
We will do this practice sitting down so go and find yourself a comfortable seat either on the floor or on the edge of a chair or a couch.
Just make sure your back is long.
As you're settling in just a disclaimer avoid this practice if you have glaucoma,
High or low blood pressure that's out of control,
Severe heart issues,
Detached retina or if you've had really recent surgery.
If you are pregnant you can do this circular breathing just at a slower rhythm.
In any case wherever you are you have the choice either to breathe a bit faster or to breathe a bit slower.
The magic in this type of breath is in the circular breathing meaning there will be no pauses between the inhale and the exhale or the exhale and the inhale and this can go at the rhythm that you feel your body needs.
So get comfortable on your seat either on the edge of a chair a couch or the floor and I will guide us into this circular breathing practice.
So if you feel like closing your eyes do that take a deep inhale exhale sigh it out your mouth inhale through the nose exhale through the mouth one more deep breath inhale through the nose exhale through the mouth and just come back to the regular breath in and out your nose taking this moment to observe the sensations in your body,
The state of your inner world,
Any sounds you're listening taking this moment to just connect with your body and any sensations that you're having in your body or any thoughts or emotions that may be coming up.
Just being with this moment as it is for a little longer still connected with the breath and the flow of the breath coming in and out your nose and from this space allow an intention to come up for your practice today something you would like to cultivate or some energy you would like to move.
If an intention doesn't rapidly come up just be open to receive whatever the breath has to give you today.
With our intention in mind or just the openness in our heart we're going to take three deep breaths take a deep inhale focus on your intention or the openness exhale through the mouth two more breaths deep inhale through the nose exhale through the mouth one more time inhale through the nose and exhale through the mouth.
We're gonna come to the breath rounds it's very important for you to know that you always have the choice on the rhythm you want to be working with so we're gonna take a deep inhale lift your arms up and exhale shake your arms shake your body as if you were a dog coming out of the water take a deep inhale hands come up exhale shake shake shake maybe using the ah sound as you exhale two more breaths just like this deep inhale exhale with the ah and shake your arms your whole body shake shake shake shake shake one more time deep inhale and exhale ah and shake shake shake shake shake take a deep inhale through the nose and exhale through the mouth start doing the circular breath meaning no pause between the inhale and the exhale or between the exhale and the inhale it's just a circular breath no pauses there is an effort that you put on the inhale bringing the breath all the way from the pubic bone to your collarbones but the exhale is totally relaxed no need to force the air out just allow it to slide down keep going inhaling through the nose exhaling through the mouth follow your own rhythm it could be faster or slower than mine just be sure that every inhale is filling you up from the pubic bone to the collarbones the sides of your body and from the sacrum all the way up on the four directions take a deep inhale through the nose exhale blow all the air out and hold the breath out just feel no thoughts with the empty lungs inner gaze to the space between your eyebrows and holding for a few more seconds taking a deep breath in three two one deep inhale through the mouth hold the breath in pack it allowing your lower belly and your chest to expand with the breath hold it in and take a deep exhale side out and just observe the state of your body and your mind taking one more deep inhale through the nose side out and coming back to the circular breath in through the nose out through the mouth follow your own rhythm with every inhale allowing your torso to expand in the four directions forward left right and back exhaling no effort no need to push your belly through the mouth and try to be in this space of observing nothing else keep going take a deep breath in through the mouth hold the breath in exhale through the mouth empty all of your breath out hold with the empty lungs we're going to take a deep breath in five four three two one deep inhale through around the mouth hold the breath in pack it allow it to expand your lower belly inner gaze to the space between your eyebrows contract genitals lower belly and when you're ready gently exhale through the nose or the mouth and just observe how you feel allowing your body to come to a natural breath take one more deep inhale exhale side out and we're gonna do round three you can choose to keep doing it in the nose out the mouth or the whole time do the breath in and out the mouth taking a deep inhale and exhaling gently allowing the breath to come out follow your rhythm if you choose to breathe through the mouth don't suck the breath in through your lips just open your mouth and inhale allowing the breath to come in keep going at your own rhythm it could be faster or slower than mine okay deep inhale through the mouth hold the breath in and out deep exhale empty all of the lungs hold the breath out no thoughts just observe your body your inner world in this emptiness in this stillness relax your body just allow it to hold the breath out you still have oxygen in your body for five four three two one deep inhale through the mouth hold the breath in inner gaze to the space between your eyebrows hold the breath in as long as you can and at your own time when you're ready you take a gentle exhale and we're going to take a deep inhale through the mouth and we're going to take a deep exhale through the mouth and we're going to take a deep inhale through the mouth and come back to your version of the circular breath you already know what to do there's an effort on the inhale expanding your body in the four directions and the exhale you just allow the breath to come out you don't have to push all the breath out just allow okay to finish take a deep inhale exhale sigh the breath out empty the lungs hold the breath out don't inhale and just observe and feel you have plenty of oxygen in your body to just stay still observing with the empty lungs we're gonna take a deep inhale in five four three two one deep inhale hold the breath in allow it to feel all your torso your back your belly your chest hold the breath in and when you need to take a deep exhale and just follow the natural rhythm of your breath and your body observing how your breath your mind your body feels allowing the after effect of your breath to sink deeper into your body inhaling imagining feeling visualizing all the cells of your body vibrating with love with gratitude with health with abundance in every exhale you share these energies with the space around you filling your body and the space around you with all the nurturing energy you have cultivated rub the palms of the hands together creating heat bringing one hand to the chest the other to the lower belly and taking this moment to give gratitude to yourself your body your breath your courage and willingness to be here and dive deeper into your inner world of breath and presence giving gratitude to nature all around us may the long time sun shine upon you may love surround you and the pure light within guide your way home take a deep inhale sigh it out and start to blink your eyes open allowing the outer world to come meet you thank you for going deep in your breath and emotions with this practice allow yourself to be in this state as long as you feel like it it would be great if you could use your creative energy now or go for a walk or connect with nature enjoy being alive and breathing as you continue your day you can do this practice as many times as you wish to it's a great daily tool as it helps us open space for breath and breath awareness expanding our lung capacity and opening space for us to receive and be in a state of honoring and receiving life tomorrow we will learn some ridiculously simple ways to practice breath awareness in our daily lives thank you again and see you tomorrow
