In this breath work practice,
We're going to have the warm up that we've been learning already and then we're going to go into fire breathing with 21 rounds,
Then the energetic push from root to crown,
Repeating that crown to root.
And then we're going to do that for three full rounds and then we'll have a meditation,
A quiet moment at the end with a little bit of music.
And so enjoy.
Get your posture,
Heart open,
Collarbones smiling,
Shoulders dropping down.
The base of the neck is growing long,
The crown of the head tall up towards the sky.
Your sits bones and your tailbone is rooting down.
Floor and pelvic floor root is all soft,
Just enough to hold us upright.
And a long deep inhale in to begin.
And a long deep exhale out.
And down.
And plovini round one.
Inhale and hold the inhale and chin lock.
We're holding on the inhale breath,
Intending that that is a little bit more comfortable to begin than holding on an exhale.
If you need to take a little comfort,
Letting a little bit of air out,
You're welcome to come back to a full inhale hold.
And open throat,
Lift the chin,
Exhale out fully.
Stay in your presence as you do so.
And here we are.
Long inhale up and open.
Plovini round two,
Hold the inhale breath,
Drop the chin to the chest.
We're also lifting the chest up to the chin,
Almost like a backbend would.
So you'll feel your spinal muscles do a little bit more work here.
The chin comes inward as well as downward.
The lower gale.
And chin up,
Exhale fully.
Nadi Shodhana will prepare the hand bhuja.
A couple normal breaths is good.
Try to focus here as we do the breathing.
And four,
Seven hold,
Exhale for eight.
So it's going to take a little bit of the diaphragm to do that long hold.
So here we are,
Four beats.
Inhale left side.
Hold for seven.
Switch the hand,
Exhale for eight.
Keep the hands,
Inhale right side for four.
Hold.
Switch,
Exhale left side for eight.
Inhale for four.
Hold for seven.
Switch,
Exhale right side for eight.
Inhale right side for four.
Hold for seven.
And exhale left side for eight.
Inhale for four.
Hold for seven.
Inhale right side for eight.
Inhale for four.
Hold for seven.
Exhale left side for eight.
Inhale left side for four.
Hold for seven.
Exhale right side for eight.
Inhale for four.
Hold for seven.
Switch,
Exhale left side for eight.
Release the hand mudra.
Check your nose if you wish.
Couple normal breaths in between.
Staying in your presence,
Staying in your witness.
Reestablishing your posture.
And then preparing the hands for the mudra.
We're going to go seven rounds into the heart with a hold.
And taking an inhale in to begin.
Exhale out and down.
Emerald green in the heart for seven.
And begin.
Exhale out and down.
Exhale out and down.
And hold on this exhale.
Hold the exhale breath.
Engage mula bandha.
Engage udiyana bandha.
Bringing the focus to the third eye.
Laser beam of white light in and out of the third eye.
Choosing when to take a sip in as you need it.
And back to a full exhale.
Staying in your presence here.
Staying in your witness here.
Coming to the edge of fight,
Flight,
Freeze.
Knowing you're safe here.
Preparing for transition.
Chin up,
Inhale breath.
Hold that inhale.
Hold the inhale breath.
Recheck your posture.
Re-engage mula bandha.
So the root is active.
The navel lock is not.
We'll have that space be soft.
Still focusing on the third eye.
Laser beam of white light in the third eye.
If you need to let a little bit of breath out,
Really do so without any reservation or guilt or shame.
Come back to a full inhale.
And back to a hold.
Your own discretion and your own timing around that.
As you see fit,
As you choose,
As you need.
Containing balance,
Harmony,
And calm under this level of duress.
Spiritual warrior training is here.
And open throat,
Exhale out fully.
Couple of normal breaths in between.
Preparing for 21 rounds in the root,
Up and then down.
For three whole sets of that.
And then our hold.
Another casual breath.
And preparing.
So we're going to take a long inhale in to enter into this.
So breathing in and then out and down the spine.
21 in the root and begin.
Naval.
Solar.
Heart.
In the throat.
Into the third eye.
Into the crown.
Repeat crown.
Down to throat,
My apologies,
Third eye.
Now down to throat.
Down to heart.
Solar.
Naval.
Down to root.
Repeat root.
Up to naval.
Solar plexus.
Up into the heart.
In the throat.
Third eye.
Into the crown.
Repeat crown.
Down to third eye.
Down to throat.
Into the heart.
Into the solar.
Down to naval.
Down to the root.
And repeat the root going back up.
Up to naval.
Solar.
Up to heart.
Into the throat.
Third eye.
Up to crown.
Repeat crown.
Down to third eye.
Down to throat.
Down to the heart.
Down to solar.
Down to the naval.
One more,
Down into the root.
Fully exhale out and hold the exhale breath.
Reset your posture.
Mula bandha turn on.
Naval lock turn on.
Hold your presence.
Stay in your witness.
If you need a little recovery breath you're welcome to that.
Staying back in that full exhale.
Preparing to transition.
Deep inhale up the spine.
Hold the inhale breath.
Hold the inhale.
Re-engage mula bandha.
Pull the energy up.
Naval lock is relaxed.
Laser beam of white light in the third eye.
If you need a little bit of recovery breath you're welcome to that.
Keep your discretion coming back to a full inhale when you're ready to do so.
And open throat,
Exhale out.
Normal breathing.
Whatever your breathing pattern is that is normal and natural for you.
Keeping the body in stillness,
Maintaining your presence and your witness.
The meditation will be a silent meditation with no guidance here for a couple of moments.
Rest in peace.
And gradual and slow coming back into form.
Gentle movements.
Whatever feels right for you is good.
And then conscious awareness in your breath.
And then feeling the body.
In the ends,
In the feet.
And just noticing how we are feeling,
Where we are in time and space and coming into 3D reality.
And just noticing how we are feeling,
Where we are in time and space and coming into 3D reality.
And just noticing how we are feeling,
Where we are in time and space and coming into 3D reality.
And just noticing how we are feeling,
Where we are in time and space and coming into 3D reality.
And just noticing how we are feeling,
Where we are in time and space and coming into 3D reality.
And just noticing how we are feeling,
Where we are in time and space and coming into 3D reality.
And just noticing how we are feeling,
Where we are in time and space and coming into 3D reality.
And just noticing how we are feeling,
Where we are in time and space and coming into 3D reality.
And just noticing how we are feeling,
Where we are in time and space and coming into 3D reality.
And just noticing how we are feeling,
Where we are in time and space and coming into 3D reality.
And just noticing how we are feeling,
Where we are in time and space and coming into 3D reality.
