Morning Routine With Breathwork And Setting Intention

Begin this new beautiful day in the best possible way. In this guided session we begin by connecting to our body in a short connect to self exercise and we continue with three rounds of breathwork before we set our intentions for the day.

Transcript

A warm welcome to this new fresh day,

This new miraculous day.

Let's start it in the best possible way.

So find yourself a seated position.

Feel grounded to whatever surface is beneath you.

Neck long,

Top of your head is sort of striving upwards.

A proud position.

So just find the perfect position for you right now.

As we begin to explore how the body actually feels at this moment.

Starting way down at the feet.

Just giving our full attention and awareness towards our body right now.

Scanning slowly upward.

Notice whatever is there.

See if you can be aware of all different sensations without labeling any of them.

Just simply noticing,

Allowing everything to be included in your experience right now.

So scanning your entire body.

Grounding it,

Connecting to it for this new fresh day.

And we're connecting to the surface that supports us.

The surface is supported by earth,

Mother earth,

Giving us that total comfort,

Security,

Stability.

We're connected to mother earth as it spins and hurls through the universe.

And we're one with every single living organism on this planet.

Everything breathes.

Our breath is connected to everything else.

So let's connect to the breath right now.

How are we breathing?

We're not changing anything.

Again,

We're simply noticing.

How does it feel to inhale?

Where does the air go?

What muscles are we using?

What muscles are we not using?

And how does it feel to release the out-breath?

To let go of that spent energy.

Letting go.

And we're going to do three rounds of deep diaphragmatic breathing together,

Alternated by a breath retention.

And this will really charge us up for the day,

Giving us that energy.

And also resetting the nervous system,

Rebalancing a lot of major functions in the body.

So try to not force anything.

Just let the air flow in and out through you.

Each round we will breathe for about two minutes.

So when you're ready,

Start to take control over the breath.

In through the nose or the mouth.

Deep into the belly.

And as the belly is full,

We just take another sip of air in,

Expanding the chest,

And letting go out through the mouth.

And as soon as all the air is out,

We take the next inhalation into the belly,

Into the chest,

And letting go out through the mouth.

So it's a deep double inhalation,

Followed by a sigh of relief.

Very soft and slow here in the beginning.

Just feeling this breath technique out.

Perhaps we move a little bit with our spine.

Just to be playful and feel the breath.

Just allow that large bit of air coming into you as we release the old spent energy out for recycling.

Circular connected breathing for another 20 seconds.

I'm soon going to count down from three to zero.

And on zero,

We just exhale everything out.

Three,

Two,

One.

On your next exhale,

Just make sure you exhale everything.

Every last drip of air before you take another deep inhale.

And then just slowly letting go.

And holding the breath where the breath naturally stops with empty lungs.

This first round,

We're aiming for 45 seconds.

And then we're going to take a deep breath in,

With empty lungs.

This first round,

We're aiming for 45 seconds.

If you feel a strong urge to breathe before that,

Just take a deep inhale and hold for about 20 seconds.

15 more seconds.

Now take a deep breath in from the belly and hold with filled lungs.

Perhaps you're squeezing your pelvic floor.

And then softly letting it out.

Taking a few recovery breaths.

And preparing for the next round.

Two minutes of deep diaphragmatic breathing.

Using the nose or the mouth.

As we once again start to draw the breath deeper than usual.

Really filling up the lower torso in all directions.

Taking another sip of air,

Filling up the chest.

And letting out through the mouth.

The sigh of relief.

And just continue in your own pace.

Feel free to move and make sounds.

Make it playful.

Awaken your system,

Your body,

Your spirit.

To this new day.

Feeling alive as we're waking up from the night.

Welcoming this new day with playfulness,

Curiosity,

Awareness.

Just continue to breathe for this last 20 seconds.

See if you want to alter the speed.

Perhaps you want to go faster,

Deeper.

And in three,

Two,

One.

On your next exhale,

Make sure you exhale everything out.

Squeeze that last drip of air out.

And take a big inhale.

And just slowly exhale.

And stop where the breath naturally stops with empty lungs.

No under pressure or over pressure in the lungs.

Holding it where it feels natural to hold.

Holding with no effort involved.

We're aiming for one minute.

If you feel a strong urge to breathe,

Just take a deep breath.

And hold again with filled lungs for 20 seconds.

10 seconds to go.

You can do it.

Now take a deep inhalation.

And hold on the top.

Perhaps we're squeezing that pelvis.

And letting go.

Preparing for the last round for this morning.

Really try to stay playful with this round.

Not forcing,

But putting in a little bit of energy as well.

As we're once again drawing a big breath down.

Taking another sip in and releasing out through the mouth.

Just continue in your own depth,

Your own rhythm.

Invite that new potential,

That new light.

That new fresh energy into your system.

Letting go of the old.

Halfway there,

Just continue to breathe.

You're doing great.

30 seconds to go.

And hold.

Doing great.

30 seconds to go.

15.

Make each breath count.

And in 3,

2,

1.

On your next exhalation,

Exhale everything out.

Take a deep breath in.

And hold for a little bit.

Before we just let the breath out.

Holding again on the bottom.

Just finding stillness here while holding the breath.

We're aiming for 1 minute 15 seconds.

Just holding with no effort.

15 seconds left.

You can do it.

If you're still holding,

Take a deep breath in now from the belly.

Holding again on the top.

Squeezing the pelvic floor.

And exhaling.

Just let the body breathe now for a few breaths.

Letting that integrate fully into your experience.

How does it feel right now in your body?

Do you feel the energy just flowing freely?

Just notice whatever is there.

We're going to end this practice by setting our intentions for today.

You can choose whether you want to be guided by my words.

Or if you want to set your own intention.

I invite you to place one hand on your heart or both hands.

Closing your eyes.

Connecting to your deepest,

Deepest core.

I open up my heart,

My mind,

My spirit,

My entire being.

To all the light that comes my way today.

And I open up so that I can share my light.

My unique gift to this world.

Have a beautiful day and I see you next time.

Reviews

Fantastic and nourishing, I also really enjoy the lofi music and soothing tone of your voice, thank you vm

Thank you. 🙏. I really enjoyed this. Will be doing it again.

Beautiful practice 🙏 This breath holding is new to me and I feel very spacious and centered and a lot of ease afterwards. I will be making this meditation a part of my regular practice. Thank you!

Absolutely beautiful meditation and breathing practice. Expertly guided. Quality recording and music. Good vibes!

I love this practice. Appreciate that you leave the pace up to the person practicing. Allows for a different experience each time. Thank you!

Feeling grounded, light, clearheaded and joyful all at the same time😃
Thank you🌷

This breath work is calming and set a great foundation to start the day.

Loved the playful breathing balance with the controlled breathing and body awakening!

The intention I felt from your guidance throughout this session left me with a smile and some tears.
Thank you🌷

Wow one of the best meditations/breath work I have done with this app so far. Very happy I randomly chose it. Thank you so much for sharing your light with all of us!

thanks i practice wimhof breathing on occasion and trying to do it more regularly
love your relaxing voice

Ehat a beautiful gift this meditation, thank you so much 🙏