Welcome!
You've arrived and let the body settle.
Nothing to do,
Nothing to hold.
Make yourself comfortable and support your body in a generous way.
Maybe some pillows,
Blankets,
Eye cover.
I'll demonstrate the breath.
The inhale is full and gentle at the same time.
The exhale is longer,
Slower,
Like coming home.
And there's no pause between exhale and inhale.
Start with a large exhale and each exhale gives permission to rest.
And you may breathe through the nose or through the mouth.
You're in choice.
Ask your body what it wants.
This is a deep rest sanctuary.
Because nothing is required of you.
Just let the breath unwind you.
And let's start with some tapping.
Some intention tapping.
Tapping on the crown of the head.
This hour is time to be with myself.
Supported by my breath.
Sensations and emotions may happen.
Or nothing noticeable may happen at all.
All is welcome.
Now tap under the eyes.
My steady,
Ongoing breath is my sanctuary.
It knows how to take care of me.
I trust the intelligence of my breath.
Now we gently tap on the sternum.
My nervous system can relax as I will be guided through the session.
My nervous system can relax as I will be guided through this session.
I'm supported the whole way.
And supported all of the way.
Half an hour into the sanctuary we will do a two minute sprint.
And that is two minutes of faster breathing.
Ten minutes before the sanctuary I'll gently be called back.
We're ready to go.
So let's start with a long,
Full exhale.
Followed by a full inhale.
Each exhale is letting down or loosened.
And gently find your own rhythm.
That's it.
Full inhale.
Let the air come in and all the qualities that are nurturing.
And relax and exhale.
No force,
Just building energy the first 30 minutes.
Full and strong inhale.
But no forcing,
Just find that balance.
The energy is just a tad higher than poor relaxation in the inhale.
That's it.
Just start with a long exhale.
And a full inhale through the mouth or the nose.
Ask your body what it wants.
No holding,
No forcing,
Just more air in.
And an easy release out.
And if you have a pace that feels right,
Stay with it.
Just steady in your rhythm.
And remember it's all about noticing.
Observing the breath while breathing.
Putting that mind at that very beautiful,
Observant place.
Notice how the breath is moving through you.
Feel the inhale filling the chest,
The ribs and the belly.
Yes,
Just like that.
You're doing something kind and supportive for your nervous system.
Notice how the breath is holding you.
Invite a bit more energy in a full inhale.
You've been breathing over 10 minutes.
And with this much breath,
Moving,
Tight places begin to soften.
Just noticing,
Nothing to do.
The sensations rise,
Notice them.
If nothing arises,
That's fine too.
Just notice.
Your breath has no interest in anyone else but you.
And with each strong,
Full inhale and easy exhale,
You're gently changing your vibration.
Softer and more loving heart frequency.
And your mind might wander,
Just say yes.
And bring back the focus to your breathing.
If it wants to take your focus to a part of your body,
Just go there,
Follow the breath.
And see where you can loosen and soften just a tad more.
And the exhale,
Maybe it's the shoulders and the neck.
Maybe it's the jaw.
Your breath is older than your language.
Notice how it moves,
Like tides.
That's it,
Nothing to rush.
Full inhale,
Easy exhale.
Connected breath,
No pause.
That's it,
Stay with the breathing.
And stay curious.
Not doing anything,
Just noticing.
The more air you can take in without force the first 30 minutes,
Just stay with what's real.
You're in the place you already know.
And there's nothing to manage here.
Just focusing,
Noticing the breath.
And feel the spaciousness with each inhale.
That breath taking the nourishment.
That's it,
Taking that air.
You're taking in more than oxygen only,
There's so much information in life.
Taking that energy through a full inhale.
And follow the rhythm of your breath.
Let the breath settle into your bones.
Into your muscles and organs.
Notice your vitality,
It's a subtle one.
Inhale freshness,
Like a fresh breeze.
And exhale,
Let go of what's no longer needed.
And keep that playful attention.
Let the breath explore.
Continuously,
No pause.
Let's see where it leads you.
Sustain the rhythm.
As the breath moves and waves,
Strong,
Steady.
You'll notice the move of energy.
And without having a mind idea,
With the air coming in,
Collect what matters.
But you don't have to wonder what matters or not.
Just trust that you collect what matters in the inhale.
Say yes to the mind,
To any sensation in the body.
And bring it to focus,
The noticing.
And if the body wants to move a little bit,
That's fine,
Just let it move.
But keep focusing on the inhale and exhale without pause.
Your exhale supports release.
Keep being steadfast in your rhythm.
Full inhale.
Slow,
Relaxed exhale.
Take as much air in as you can,
Without force.
So it has to stay natural.
Followed by a long,
Relaxed exhale.
No holding,
No forcing.
Just more air in.
And an easy release out.
Your body knows what to do.
You can trust the rhythm.
That's it.
And we close to the 30 minute mark.
So we're going to go into our 2 minute sprint of faster breathing.
Just gently rise,
Increase the pace of your breathing in and out.
Just a little faster than you did before.
But still easy,
Natural and connected.
That's it.
Nice and steady.
Take a full,
Comfortable inhale.
Let the breath come all the way in.
And then relax the exhale.
No forcing,
Just more air in.
You're in charge of the intensity.
You're doing a great job of listening.
So the invitation is simply a little fuller,
A little quicker.
Stay with the pace.
You're steady.
Capable.
If it feels too much,
Just slow down a little bit.
Just a touch.
Keep noticing the breath moving through you.
That's it.
You can slow down again.
So I will stop talking now for the next 20 minutes.
It's just silence.
You can wander around a little bit because you have a lot of oxygen in the brain.
But try focusing on the breath.
And again,
We've been breathing for over 50 minutes.
It's a time to slowly come back.
Allow yourself to keep your eyes closed.
And notice any sensations,
Emotions,
Feelings present here and now in your body.
And if you had one word to describe it,
What would you choose?
Just for yourself.
Take your time.
But when you're ready,
Allow the eyes to open and to settle.
