Welcome,
And thank you for being here.
Gently lie down on your back now.
From this reclined position,
Bend your legs so that your feet are flat on the floor,
Your feet a little wider apart,
And let your bent knees fall in.
Let's do a brief check-in to arrive in the moment with understanding.
Take a deep,
Cleansing breath.
How's your body feeling right now?
How is your breath?
Breathe and arrive here.
Let's do some soothing breath work.
After our session,
You'll better understand and literally feel how breath can shift your body state.
Breath keeps us out of the overthinking mind.
Breath symbolizes change,
Flow,
And release.
Breath work,
Or controlled breathing,
Can lead us to homeostasis,
And it can prepare us for all kinds of relaxation.
The practice we will explore now is called interrupted breath.
Imagine that your torso is divided into thirds.
The lower third is your low abdomen and low back.
The mid third is your mid torso and mid back.
And the upper third is your upper chest and your upper back.
In a moment,
We will fill each section with pauses between on the inhale,
And then every exhale will be long and smooth.
Practice breathing through your nose if you can.
Begin first with a cleansing breath.
And now seal your lips,
Inhale down into your low belly and hold.
Inhale a little more into your mid torso and pause.
Finish your inhale all the way up to your chest and pause.
Take a long smooth exhale through your nose.
Again,
Inhale down into the lower third and pause.
Inhale more into your mid torso and pause.
Inhale all the way up to the upper third,
Your chest and pause.
A long exhale,
Breathe all the way out.
Inhale just a little and pause.
Inhale a bit more into your mid back and pause.
Inhale up to your chest and your upper back,
Hold.
Calmly exhale.
Again,
Inhale down into the lower third and pause.
Inhale more into your mid torso and pause.
Inhale all the way up to the upper third,
Your chest and pause.
A long exhale,
Breathe all the way out.
Inhale down into your low belly and hold.
Inhale a little more into your mid torso and pause.
Finish your inhale all the way up to your chest and pause.
Take a long smooth exhale through your nose.
Again,
Inhale down into the lower third and pause.
Inhale more into your mid torso and pause.
Inhale all the way up to the upper third,
Your chest and pause.
A long exhale,
Breathe all the way out.
Repeat one more round on your own.
When you've completed,
Notice how your breath feels and how your breath moves now.
Come back to a deeper breath.
Enjoy a little stretch.
Move your body around and slowly come up.
Make your way into a seated meditation.
Can you let your breath flow in its own natural rhythm?
And notice how your breath moves in your body.
Big inhale now and a big release.
We are all allowed to flow through many experiences,
Challenges,
Emotions and thoughts.
Breath is an incredible tool for guiding the process of release and the return to balance.
Take a deep cleansing breath.
Let's connect again soon.
