We're going to be connecting with our breath today.
And today's session is really a reset for you,
Whether you're in the beginning of your day,
The end of your day.
Just a chance to reconnect with what's actually important to you.
Reconnect with yourself.
Welcome,
Sam.
I love how global our community is.
Super,
Super,
Super cool.
If you see me looking over here,
I'm recording today's session so that you guys can access it inside Insight Timer.
All the time.
So you can take your breathwork practice on the go.
We'll give people another couple minutes to trickle in and I'll just introduce myself.
My name's Ellie.
I am a meditation teacher and breathwork facilitator.
I've been doing this practice,
Teaching this practice for about six years now and find it very,
Very powerful and I'm very grateful to be able to share it with you all.
If you ever have any questions or requests for videos,
Classes,
Recorded or live,
You can always message me on Insight Timer.
And I think those are the basics,
Yeah?
Again,
Introduce yourself in the chat if you haven't already.
Let me know where you're calling in from,
Where you are.
In your practice.
If you've done.
Breath work before.
Today's session will be accessible to everyone.
It is a three part breath.
If you've practiced with me before,
It is my favorite one,
So you know it well.
We will be breathing in and out through the mouth,
And what this does is it increases the amount of oxygen in your bloodstream.
And it will sort of activate your nervous system.
And then at the end of the practice,
You'll have that opportunity to wind down.
So if you're at the end of your day,
Don't worry,
You won't go to bed super wired.
But if you're at the beginning of your day,
You are going to be able to get that energy,
Get that just like get your your presence and your energy into your day.
And that might feel like feeling more excited or happy or energized.
I hope that for you.
It is two inhales for every one exhale.
So the first inhale is going to inflate your belly,
The second inhale inflates your chest,
And then you exhale it out all together.
So it's a three-part breath.
It's belly,
Exhale.
So imagine your belly or just let your belly just inflate on that first inhale.
So it sounds something like.
It can be slower,
It can be.
.
.
It can be faster,
It can be.
Just try to keep those three distinct parts of the breathing pattern.
You might feel some physical and emotional effects of this breath.
It's amazing how powerful our breath is.
So you might feel some tingling or vibrating in your body.
You might feel hot or cold.
You might feel like laughing or crying.
All of that is completely natural.
If you are pregnant or have any kind of medical conditions,
Talk to your doctor,
Okay?
And stick with your natural breathing for this practice.
You will still be in our collective energy.
You're still gonna get what you need in this space.
You just don't have to do that three-part breath for now,
Okay?
I think we're ready to go.
Welcome everyone.
Let's get started.
Go ahead and get into your comfortable position.
You can be sitting down with your back against something like a wall,
For example.
Or you can be lying down flat on your back.
You can flutter your eyes closed if that feels supportive to you.
And on your next inhale and exhale,
Dropping your shoulders.
And then taking a nice deep breath in,
Filling your lungs.
Exhaling,
Letting go of any tension in the body,
In the mind.
Just breathing like this for a few more breaths.
At the end of today's practice we're also going to be doing my positive emotional conditioning process.
This is a less than one minute long process.
To help you reorient yourself around what actually matters to you and what is actually bringing deep meaningful joy.
Happiness in your life.
So now I invite you to.
.
.
Check in with yourself,
Check in with your body,
See where you are today.
Without judgment.
Just feeling.
Are there any areas of tension or tightness?
And no need to need a solution or a fix.
Just feeling,
Just sending your breath to those places.
And then.
.
.
Imagining a clearing white light moving from the top of your head all the way through the body down through the bottoms of your feet.
Helping you let go of distractions.
And what a distracting world.
Letting go of anything that's not for you.
Anything that's not your work to do.
Anything that's not authentic to you this Clearing light will help you let it go.
So that you can.
Connect to your authenticity,
Your magnetic self.
Connecting to the good you,
Specifically you,
Are here to do.
Now go ahead and breathe.
Part your lips,
Opening the mouth wide as we move into this gentle three-part breath.
Breathing through the belly.
Cheers!
Really?
Just like that it's belly.
Cheers!
Really?
Again,
Breathing into your belly.
Cheers!
Really?
Taking your time into the belly.
Cheers!
Really?
Now continuing on your own time here.
Finding that connection with the breath.
And you might.
In the beginning.
Notice some resistance arise.
Maybe the mind gets louder before.
It centers and calms.
That's okay.
Just breathing in your belly.
Cheers!
Release.
So often we are making ourselves small.
Including physically.
This breath is an opportunity to expand.
So continue to give yourself this gift of love.
Allowing your expansion.
Belly.
Cześć!
Release.
Continuing at this pace for one more minute,
See if you can stick with it.
See how it feels to be present through resistance or discomfort.
Without.
Trying to change it or push it away.
One breath.
At a time.
Just breathing in and out through the mouth.
In Soto Zen Buddhism.
Zazen is.
.
.
Of course,
The sitting meditation.
That they do.
But Zazen is just sitting.
That style of meditation.
Just sitting.
Not trying to think.
Not trying not to think.
And there's something so powerful.
About just being here.
Without trying to.
Even become somebody else.
Just breathing.
Belly.
Cheers.
Really.
Now see if it feels good to you.
Can you pick up the pace for the next minute?
Belly,
Chest,
Release.
Breathing deeply.
You are safe here.
Supported.
By the breath that is with you.
All day.
All night and has been.
Every single second since then.
You were born.
It's like.
.
.
You're walking around all day with a magic wand in your pocket.
And it can change your whole day.
But you have to.
Use it.
Belly,
Chest.
Exhale.
Trusting yourself.
Trusting this breath.
Belly.
Chess.
Exhale.
Now for the next three minutes,
It's you and this breath.
And don't worry about the time.
I got you.
But I'm going to step back and hold this space.
Can you connect with yourself?
Connect with this breath more deeply.
Finding the pace that feels supportive to you.
And I will rejoin you.
When it's time to wind down.
Thanks.
And release.
Holding at the bottom of your exhale.
Taking a deep breath in through your nose,
Holding at the top.
And just notice how you feel.
Exhaling for 5,
4,
3,
2,
1 and then letting go.
Back into your natural pattern of breathing.
Not trying to breathe in a certain way.
Not holding the breath,
Just letting it flow.
And now we will do my positive emotional conditioning process and it starts with a simple invitation.
To imagine yourself.
At the end of your life.
On your deathbed.
Surrounded by those you love.
And you look back on your life.
And you are filled with gratitude.
Because of all those magic moments.
Those special times with family.
Those people,
That time spent doing what you love.
Even for those magic moments,
Those gifts.
Of synchronicities.
Those lucky breaks as I count from 1 to 30.
Can you just invite all of those moments?
To come to you.
Like bubbles.
Moving on a breeze toward you.
And invite your body to.
Increase that feeling of joy,
Gratitude,
Happiness.
With each number I count,
Amplifying that feeling for you.
One.
Too.
Three.
Four.
Bye.
Feeling.
So powerfully six.
Seven,
That love,
That joy,
Eight,
Nine,
10,
11,
12,
That gratitude,
13,
14,
15,
16,
17,
18,
19,
20,
Those gifts,
21,
Those people,
22,
23,
24,
25,
26,
27,
28,
29,
30,
Placing a hand over your heart.
And just let yourself feel and integrate this experience.
On your next deep inhale and exhale.
Can you send love?
To yourself across.
Time,
Space,
And dimension.
Love and gratitude for you making this time for yourself today.
And on your next inhale and exhale,
Sending love to the people in this.
Space with you.
And then on your next deep breath.
Sending that beautiful white light all the way through your body again.
Creating space for more of this magic,
More of these beautiful moments in your life.
And the eyes to see them and the heart to feel them.
And then on your next deep inhale and exhale,
Go ahead and invite some movement back into your body.
Wiggling fingers and toes,
Stretching.
Fluttering your eyes open.
Coming back into the room.
Welcome back.
Welcome back,
Dear friends.
