Pause And Release

A soft and gentle breathing meditation that focuses on releasing and relaxing the muscles of the pelvic floor and lower belly. These first and second chakras, especially for women, can hold old pain, numbness, and trauma, but healing is possible with loving attention and begins with simple, mindful letting go. This exercise can begin to facilitate such a "pause and release" and open you up to new possibilities in the future.

Transcript

So the first thing I'd like you to do is to move your arms, Legs, Hips, Shoulders, Head. Just kind of wiggle around, Inviting your body into some gentle movement so that muscles can get stretched and then relax. And as you settle in, We will focus on belly breathing with an additional step. So breathe into the nose and feel the belly rise. Exhale and feel the belly fall. And then for a beat or two after the exhalation, I want you to focus on letting the muscles of the pelvic floor, The root lock, Anus, Womb, First and second chakras relax. So this takes some practice, So I'll walk us through it for a few cycles. Inhale and belly rises. Exhale, Belly falls and let go. Inhale, Belly rises. Exhale, The belly relaxes and the muscles relax a lot. Inhale, Filling. Exhale, Emptying. And then the let down response. Inhale, Rise. Exhale, Fall. Pause and release. Let your breath return to normal, Inhaling and exhaling at your own gentle, Careful pace. And I want you to take that last phrase from our breath work. Pause and release. And I want you to imagine blindness to the whole body system. So feel yourself breathing in and then exhaling. And repeat to yourself. Pause and release. And feel yourself relaxing maybe in the shoulders at one point. And then the next time, Pause and release. And feel the muscles of the lower back and buttocks letting go. And I'll get quiet for a moment so that you can practice this on your own. And notice somatically what's happening in the body as you pause and release. And then begin to bring your attention to the wider world around you, Whether that's the room that you're in and circumstances in your life or your work situation or anything that is causing you some worry or uncertainty. And imagine that you can breathe into that situation. Exhale, Then pause and release. And repeat this a few more times, Feeling how the energy shifts during the pause and release part of the breath. You might feel a sense of light entering the situation as you pause and release. Or you might notice how the simple relaxation of your mind and body allows for a bit of possibility, Some hope to come into the situation as you pause and release. Or you might notice like a very beautiful brightly colored thread that a path opens up between you and the next step when you're in that pause and release. So we'll practice this silently on our own for the next little bit. Right? Gently become aware of your body in the present time, In the present space, Breathing into toes and fingertips and allowing them to move gently, Allowing the movement to integrate the feel and the lesson of the exercise into your everyday life. And then as you begin to transition with stretching or maybe even massaging your thighs or upper arms or moving your spine and neck a bit, Just begin to notice how you have the power within your breath and body to move into this pause and release state that is physical and emotional, Mental, And allows you then to move into a larger framework in your life, Your work, The world at large, Where instead of pushing or thinking or planning or judging or worrying, You can just make space for the pause and release to welcome what comes next.

Reviews

I needed this reminder today, breathe and release! Thank you Cassie, for this gentle and loving practice🙏🏽💛✨️🩵💫

This was great Cassi thank you! Just what I needed tonight ✨ Trust you had a great start of the year!! And looking forward to participate in your lives again, loves from Mexico 🙏🌷🌿✨🧡🦋