Find yourself a comfortable position.
You can be seated or lying down and just allow yourself to start going inward,
Closing your eyes,
Allowing your jaw to relax,
Noticing how the breath is supporting you in this moment,
The ground is supporting you in this moment.
We can find connection within ourselves before we find connection in others.
We can find connection in our breath before we go out into the day.
We can connect with ourselves before we create intention.
Noticing the natural rise and fall of the breath,
Just resting into that nice intimate space that you have with your breath.
You and your breath have a symbiotic harmonious relationship.
We can even just for a moment experience our breath as a friend,
As an energy that is supporting us.
Our breathing is calming the nervous system.
We are activating the parasympathetic nervous system to fully relax the body and that sound of our breath is calming us.
The rising and falling of the belly is soothing.
We are able to effectively switch off the fight-or-flight response and to just switch to a rest and digest and open and be receptive.
This is essential for our healing and transformation.
With each breath we can feel ourselves getting a little bit deeper into this relaxation and presence.
The breath can act as a door,
The door that leads into the room that you're now in.
How do you see and sense the room that you're in in this moment with your breath?
Let's bring an intention to breathe deeper,
A little bit deeper and with each breath the room expands and dissolves into nothingness.
The intention to breathe deeper feels nice,
Healthy.
We don't usually use our full lung capacity.
Many people have shorted themselves with their lung capacity for so long because of bad breathing habits that the lung capacity has shrunk.
We can give ourselves a little gift right now just by breathing a little bit deeper,
Feeling that boost of energy,
Added oxygen,
Increased processing of the air.
We enliven ourselves with a sense of deeper breathing.
Now let's use our intention to come back to a total resting space.
What does the breath do when we completely rest and become as still as we can?
You can roll your shoulders back,
Expand your chest.
Make sure now that your hands are on your knees facing upward,
Your eyes are closed,
Your mouth is closed or slightly parted.
And now bring the intention into your breath to be conscious.
What does conscious breathing feel like right now?
Breathing in through the nose and out through the nose.
Even though when we inhale the sensation is at the entrance of the nostrils,
It's our belly that is pulling that air in.
Do you notice how these two sensations are intimately connected?
The consciousness is in between and all around.
You can feel your whole body while at the same time noticing the nostrils being stimulated by the belly.
Everything connected,
Everything flowing.
Using our diaphragm to pull the air in.
Let's focus on that diaphragm breathing in the air.
What kind of intentionality would you like to infuse into that diaphragmatic breathing?
Would you like to feel an experience in this area of the body?
We're able to feel a quality of sensation now along with the diaphragmatic breathing.
Could be connected to a simple desire or a memory.
What do you want to connect it with?
Could just be the willingness to be good to ourselves.
I'm going to breathe this air in,
Recognizing all of the goodness of this world,
Recognizing the power of my breath being just completely here.
We're just exercising the belly,
Going out on the in going breath and relaxing on the outgoing breath.
Breathe in a little bit deeper now by constricting your throat muscles,
Internally making a hissing sound as you breathe in and out.
Push your belly out on the inhalation.
Relax your belly on the exhalation.
Start to make the sound of the ocean by activating your throat muscles to control your breath.
You can breathe a little bit deeper,
A little bit longer with the sound of the ocean.
Now in order to take a little bit deeper breaths,
Expand your rib cage on the in going breath,
Really pushing and expanding the ribs out and then gently relaxing on the outgoing breath.
Full attention on taking in long,
Deep,
Conscious breaths.
Feeling that sensation of breath fill you up from head to toe.
Now follow my count as we aim to take in even deeper breaths.
Breathe in two,
Three,
Four.
Breathing out two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathing in two,
Three,
Four,
Five.
Breathing out two,
Three,
Four,
Five,
Six,
Seven.
Breathing in two,
Three,
Four,
Five,
Six.
Breathing out two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And now return to your normal resting breath.
Allowing your natural breath to take place.
Keep your focus on the breath.
Our thoughts can be put to the side.
Let them know that now is not the time.
Just your breath.
Just be with your breath.
It is quite common to go throughout the day without checking in with the breath.
Your breath is always present,
So when you notice your breath,
You're checking in with the present moment,
Creating space and aligning your mind with all that is now.
As you breathe in,
Sense the cool air entering your nostrils.
As you breathe out,
Feel the warmth of the air leaving your nostrils.
As you inhale,
Become aware of your belly rising.
Exhale,
Notice the belly falling.
Notice how you are feeling right now,
Sensing the space that is growing within your being.
Feel your body ground into this moment through your breath.
The breath can act as your anchor while you go out into the world and do things.
The breath can connect heaven and earth in our moment-to-moment experience.
The breath can connect our body,
Our earth nature,
Our fragile state.
With all that is divine in our world,
Everything that we'll ever need to know.
Whether it does this or not depends on one thing.
Are we breathing consciously?
And are we breathing how we want to breathe?
So when we bring intentional breathing as a practice,
We're learning how to shape our lives.
Sense the space that is growing within your being at this moment from being here.
Your breath is connecting you to presence.
Breathing in deeper not only discharges any sort of stressful energy,
But energetic blocks so that you can be nourished,
So that every cell of your body can be nourished and programming themselves with better health and well-being.
Now I want you to focus on your exhalation.
The outward breath is neurologically tied to the relaxation response in the brain.
So when we exhale,
I want you to really allow yourself to sink in a little bit deeper.
Allow yourself to sigh,
To allow the body to animate itself a little bit or a lot.
Go deeper into the exhalation so that you can feel the relief of just the act.
Put some intention into fully exhaling.
Start to slow down your breath now.
Going into deeper inhalations and exhalations.
As you slow down your breath again,
Start to extend your exhalation to twice as long your inhalation.
You might want to start,
Inhale for three,
Exhale for six.
In for three,
Out for six.
One,
Two,
Three.
One,
Two,
Three.
One,
Two,
Three,
Four,
Five,
Six.
One,
Two,
Three.
One,
Two,
Three,
Four,
Five,
Six.
One,
Two,
Three.
One,
Two,
Three,
Four,
Five,
Six.
One,
Two,
Three.
One,
Two,
Three.
Can you lengthen the breath going out even a little bit more,
Feeling the whole body flushing out unneeded energy.
Allowing that exhalation to be purifying,
Allowing the exhalation to be cleansing the lungs of any stagnant air.
Allowing those tummy muscles to activate and show how much air is really still left in.
We can really pull all that energy out and feel that inhalation so purifying,
So clear.
So good for us.
In this space,
We can have some clear reflection for a moment before we move on.
What we bring into our intentional breathing is completely up to us.
It can change us and it can bring more focus into our days.
It can bring more ease to our nights.
When our breath becomes a hum,
We start to become our own sound healers.
Intentional breathing naturally leads us to expressing that in a more profound way.
And when we feel our breaths intimately connected with their purpose,
With their Dharma,
A sound will naturally come from this.
If we align ourselves with the sound of a sweet hum,
With the universal sound of all the sounds of the universe,
With the universal sound of all,
We are connecting our purpose,
Our Dharma with truth,
Allowing a part of ourselves to be reflected as truth.
Let's now do a little bit of humming,
Connecting an intentional quality that we want for our lives.
Maybe for the next few weeks until the full moon.
Could be for the next astrological calendar year.
Could be for this month.
Just bring a sense of intention from the world of desire and goal and manifesting and infuse that into the hum.
To experience a taste of what you want,
A taste of what you're wanting to create in this world,
Into the sound that you are creating in your body.
Feel that sensation spread throughout the whole body as the sound that you create in your humming moves,
Spreads like warm honey through every inch of your body and out into the space around you.
Allow that intention to sing clearly through the sound.
