Welcome to this 30-minute deep rest and breath work.
Let yourself be guided by my voice and let the outer world just be there,
Outside of you.
For these 30 minutes,
There's nothing to do.
Let your mind talk and keep coming back to yourself,
To your body and your breath.
In general,
Nothing is so urgent that you cannot take these 30 minutes for yourself.
Taking this time is important to go into stillness,
To calm down.
And come back to yourself.
Do this session only when you have the safety to do so,
So not while driving or operating machinery,
And skip it if you're pregnant or have a heart condition.
We're going into deep rest and do conscious connected breathing.
This breathing technique can be intense or emotional.
Surrender and stay with it if you can.
If anything feels too intense,
Simply return to normal breathing.
Now gently close your eyes.
And feel the weight of your body on the surface,
The ground or the bed or couch,
Whatever you're lying on.
Feel how you're being carried and that you can surrender into that.
And notice without changing anything.
Where you can feel that you're breathing.
Where do you feel your breath is coming into your body?
And leaving your body.
Do you feel the air passing through your nostrils?
Passing your throats.
Feeling your chest and upper back.
And your belly.
Can you deepen your breath a little without forcing too much?
In through the nose and out through the nose And now take a deeper breath in through the nose.
And sigh out through the mouth.
One more time in through the nose.
And sigh everything out through the mouth.
Now come back to your natural breath.
The body is breathing itself.
You don't have to do anything.
Only witness your breath.
Coming and leaving.
Coming and leaving again.
And now fill your attention from your breath to your heart space.
Left shoulder.
Left upper arm.
Left elbow.
That's forearm.
Left wrist.
Left palm of the hand.
Left back of the hand.
Left fingers.
Whole left arm at once.
Back to the heart center.
Right shoulder.
Right upper arm.
Right elbow.
The right forearm.
Right wrist.
Right palm of the hand Right back of the hand.
Right fingers whole right arm at once.
Back to the heart center.
Belly.
Right hip.
Right upper leg.
Right knee.
Right lower leg right ankle.
Right sole of the foot.
Right top of the foot Right toes.
A whole right leg at once.
Back to the belly.
Left hip.
Left upper leg.
Left knee.
That lower leg.
Left ankle.
Left sole of the foot left top of the foot.
Left toes.
Whole left leg at once.
Lower back.
Upper back.
Ciao.
Lips cheeks,
Eyes forehead.
Crown of the head.
Back of the head.
The whole body at once.
Feel the whole body sinking into the floor.
Heavy and held.
Now notice your breath again.
Rising and falling.
Arising and falling again.
Now we're going to deepen the breath a little bit.
Breathe in through the nose.
And now through the nose.
Again in through the nose.
And out through the nose.
And let your mouth fall open Breathing in through the nose.
And out through the mouth.
In through the nose Howl through the mouth.
In those.
Mouth.
Now breathe in and out through the mouth,
In and out.
And out.
And out.
And out.
Active in.
And relax out.
Active in.
And relax out.
Without pauses after the in and exhale you connect your breath.
So in,
Out,
In,
Out,
In your own tempo.
Active in and release out.
Keep going,
Active in and relax your out-breath.
Into your lower belly.
And out completely relaxed.
Relax your jaw.
Relax your shoulders.
Into your lower belly.
And completely surrender your exhale.
Keep going,
You're doing great.
And know that you're safe.
With every breath you release what's not serving you.
You release tension.
Worries.
Stress.
With every inhale you receive life,
Energy,
Power.
Peace.
Maybe you feel changes in your body.
Or your emotions.
Whatever comes up physically or emotionally or energetically,
Try to stay with it.
Try to be with it just as it is.
Surrender into it.
You're safe.
Keep breathing into your lower belly as if you're breathing all the way into your toes.
And release your breath.
Slowly slow down your breath.
Longer inhales.
And longer exhales.
Slowly coming back to your natural breath.
You can let go of the connected breathing.
So now there will be a natural pause after each in and exhale.
Don't think about it too much,
Just let your breath be.
Slowly but surely.
You're breathing again through your nose.
In your own tempo.
You're floating on your breath,
Drifting.
And easing your way into stillness.
You're here and you're safe.
Surrender to the stillness.
Surrender to yourself.
And then become aware of your breath again.
Feeling your belly rising and falling.
And rising and falling again.
Your own natural rhythm.
Your own breath.
Your own body.
Your own life.
How deep in your breath.
Notice your body on the surface beneath you.
The weight of your body being held.
And now start to feel your toes and your fingers.
And gently begin to move them.
Make soft circles with your wrists and your ankles.
And bring your hands to your belly.
Take one deep breath in.
And sigh out.
Another one in.
And sigh out.
Last one in.
Hold the breath.
And release everything out.
Now notice the sounds around you.
Become aware of the space you're in.
The outer world.
Maybe you want to take a big stretch.
Maybe you want to yawn.
And when you feel ready,
Slowly open your eyes.
Take all the time you need to come back.
No rush at all.
Thank you so much for being here.
Until next time.
