Welcome.
I'm inviting you to find a cross-legged position where you can put your hands on your laps,
Allow yourself to arrive in this space,
Maybe rolling your shoulders back a little as you inhale the coming up,
As you exhale,
The coming down,
Inhale up,
Down,
Exhale.
Again,
Two more.
If it feels good to follow your intuition in this practice,
Allow maybe any intuitive movements that wants to come through.
See if you need to readjust yourself.
Today,
We're going to do a beautiful,
One of my favorite practices where it really boosts my energy levels as it gives me energy,
But at the same times keeps me really focused and calm,
Which is perfect for what I need to do,
The being grounded,
But still very sharp and active.
So it's a beautiful balance between like relaxed action.
And I love practicing from that place.
So I call it the positive breath,
Or my reset breath,
As it also really clears my mind.
So you can do this at any point during your day.
I would not recommend it before going to bed.
So it is going to be a breathing practice where you're going to be inhaling through the nose,
Exhaling through the mouth.
We're going to do two rounds where we're going to inhale for four counts,
Exhale for four counts,
Inhale for four counts,
Exhale for four counts.
And then we also going to inhale for one count,
Exhale for one count.
And that will be one full round.
And then we'll pause and do another round.
In the pause,
For anyone that has any heart problem,
I will not recommend to hold your breath,
Especially on the inhale.
So you could just come back to your natural breath as you're following this guided breathing practice.
For anybody else,
I'm inviting you to hold your breath as I am guiding you to.
Okay,
Let's start by a full deep breath in through the nose and exhale through the mouth.
Again,
Inhale and let go with a sigh.
Relaxing your jaw,
Inviting you to move your jaw side to side.
We hold so much tension into our jaw.
As we move it mostly up and down,
Start to change and shift the energy in your body by moving your jaw side to side.
Maybe you will be yawning now,
Which is totally great.
Giving you some signals that you are activating your parasympathetic nervous system.
Okay,
Let's inhale deeply,
Let go fully.
And let's start.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Out 2,
3,
4.
In 2,
3,
4.
Out 2,
3,
4.
In 2,
3,
4.
Out 2,
3,
4.
In 2,
3,
4.
Out 2,
3,
4.
In 2,
3,
4.
Out 2,
3,
4.
In 2,
3,
4.
Out 2,
3,
4.
In 2,
3,
4.
Out 2,
3,
4.
In 2,
3,
4.
Out 2,
3,
4.
In 2,
3,
4.
Out 2,
3,
4.
Inhale deeply through the nose.
Exhale through the mouth.
And now again,
Inhaling through the nose,
Exhaling through the mouth.
One count.
Inhale out.
Inhale deeply.
And hold your breath at the top.
Push the energy down towards your hips and not towards your head.
And fully let go,
Release of any tension.
Come back to your natural breath.
Inhaling through the nose,
Exhaling through the nose.
A few breaths.
Come back to stillness,
Coming back to your body.
Some of you might have felt some lightheadedness,
Which is okay.
At any moment,
If during the breath hold,
You do not want to hold as much as I indicated,
This is perfectly fine.
This is an optional hold.
For the ones that want to do it,
I'm inviting you to add,
As you hold your breath,
To contract your Mula Bandha,
Which is your anus and genital muscle,
So you can keep the energy in.
And that will be for this second round.
Let's inhale deeply.
Exhale fully.
And let's start.
Inhale,
Two,
Three,
Four.
Exhale through the mouth,
Two,
Three,
Four.
Inhale through the nose,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
In through the nose,
Two,
Three,
Four.
Out through the mouth,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Deep breath in.
Let go fully.
And now double count.
You got this.
Inhale deeply.
Hold your breath at the top.
Contract Mula Bandha,
Which is your anus and genital muscle.
Keep that energy in.
Inhale a little bit more.
And fully let go through the mouth.
Let go of any tension.
Keep your eyes closed.
Allow your hands to be on your laps.
Allow your body to relax,
To feel heavier.
Your shoulders moving away from your ears.
Your hips sinking into the ground.
And notice the body sensations that are present to you right now.
How does it feel to be you right now?
For anyone that feels called to continue this meditative practice in silence,
Please feel free to pause this recording right now.
Thank you so much for being here.
Thank you for giving yourself this time of care,
Love,
And awareness.
I'm wishing you a beautiful day and a beautiful life.
