I will begin with a short connect to self exercise to get us into a really nice state before we start the breathing.
So once you've found a comfortable place,
Allow yourself to let go of everything that you've thought about today.
Things you might have to do afterwards,
Things that might have happened already today.
Allow yourself to be present throughout this next 30 to 40 minutes or so.
This is also a good time to maybe set an intention for yourself.
Why are you here right now doing this?
So as we slowly get heavier,
More calm,
I would like for us to really connect with our body at this point.
How do you experience your physical body right now?
We can start down by the feet.
Send all your awareness down to your feet.
We're just observing,
We're not trying to change anything.
We're the curious witness.
As we're sending the awareness up the legs,
To the shins,
The calves,
The knees,
The thighs,
The hip area,
Lower back,
The belly,
The entire backside as it rests on the surface.
The chest and the heart.
Shoulders.
Upper arms.
Forearms.
Hands and fingers.
The neck.
The back of the head.
And the face.
All these tiny muscles in the face.
Slowly relaxing.
And we move now to the emotional plane.
Let's explore what we're feeling right now.
Again,
Be the curious observer.
Don't try to alter or change anything right now.
Be gentle on yourself.
No judging.
And our thoughts.
What are we thinking right now?
What are we thinking right now?
Just notice as the thoughts might come and they go.
Now we try to hold these three planes at the same time,
The physical,
The emotional,
And the thoughts.
I invite you to now send your awareness to your breath.
How are we breathing?
How does it feel to breathe?
What's the temperature like?
What happens to us when we breathe?
What muscles are we using?
And now we're slowly moving into realm number one.
As we begin to explore this double inhalation deep down into the belly,
Continuing up to the chest,
And a double inhale,
Passively letting go out through the mouth.
So this first round,
We're warming up,
Being gentle,
Feeling out the breathing muscles,
The big diaphragm sitting just down by the lowest part of the ribcage,
Like a parachute.
It goes down each time we inhale and moves up in the exhale.
If you're not doing deep breathing daily,
Just like any other muscle,
It becomes weak.
So see this as a little bit of a workout.
We also have the muscles that sits in between the ribs,
The intercostal muscles,
Which help expand the ribcage.
See if you can relax in your body,
Only working with the breathing muscles.
Also release any tensions that you might hold in your hands or neck or face,
Allowing the air to just flow freely.
As we breathe in new energy,
We release the things we don't need to hold on to anymore.
Still breathing.
We're almost halfway there.
As I said before,
Welcome anything that might arise.
Go at it with curiosity and a sense of exploration.
Also don't force.
Be in that middle ground where we work out but we don't push it too hard.
Great job.
Keep breathing down into the belly,
In through the nose.
Continue up to the chest,
Filling up the lungs completely.
And we exhale through the mouth passively with a sigh of relief.
Never stopping.
Always breathing.
One and a half minute to go.
One and a half minutes.
One and a half minutes.
And in three,
Two,
One.
Take a very deep inhalation.
Breathing in the top.
Try to stay relaxed.
In three,
Two,
One.
We let go.
We breathe out and we stop where it naturally lands and we hold it there.
With empty lungs.
In three,
Two,
One.
We inhale again fully and hold at the top.
One and a half minutes.
And we let go.
That was round number one.
Beautiful work.
Let the body breathe for a few before we head into round number two,
Which is slightly shorter than the last one.
So when you feel ready,
Start breathing again deeply down into the belly,
In through the nose,
Filling up the chest as well,
Opening the mouth,
Letting go with a sigh of relief.
Inhaling again.
And continue like that.
The breathing muscles are now a little bit warmed up.
So you might experience that it's a bit easier now to breathe.
So find your own tempo.
The pace,
That's best for you right now.
But whatever pace you have,
Try to really expand the rib cage,
Filling up the lungs.
First the belly,
Then the rib cage.
Continue filling up with new energy,
Letting go of the things we don't need anymore.
We release a lot of toxins and things we don't need to hold onto through the breath.
Halfway there.
You're doing great.
If you find it difficult to breathe in through the nose,
You can of course always go to the mouth.
Deep double inhale.
Out with a sigh of relief.
And in three,
Two,
One,
We fill up the lungs and we hold on the top.
Hold your breath with filled lungs,
But try at the same time to stay relaxed in your body,
Not tensing up.
If your mind wanders,
Try to find a focal point,
Perhaps in between your eyebrows.
In three,
Two,
One,
We let go of the breath and we stop where it naturally lands and we hold it there.
In three,
Two,
One,
We let go of the breath.
And in three,
Two,
One,
Filling up again from the bottom,
Holding on the top.
And in three,
Two,
One,
We let go of the breath.
Great job.
We let go.
Take a few recovery breaths.
And we slowly move into round number three.
This one even shorter than the last one as we connect again with that double inhalation.
Filling up the cup from way down in the belly,
All the way up to the collar bones and letting go with a sigh of relief.
Find your pace and intensity.
You're doing great.
Keep on breathing.
We're halfway there.
One minute to go.
We are recharging our body with new energy with each inhalation.
In three,
Two,
One,
Filling up,
Holding on the top.
In three,
Two,
One,
Letting go and stopping where it naturally lands,
Holding the breath with empty lungs.
And in three,
Two,
One,
Taking a deep breath in.
Filling on the top.
In three,
Two,
One,
Letting go.
Beautiful.
Well done.
Let the body breathe for a few times before we head into the last round,
Number four,
The shortest one.
So when you feel ready,
For the last time,
Connect to that double inhalation,
Into the belly,
Then to the chest,
Letting go out through the mouth with a sigh of relief.
Perhaps you want to increase the speed,
Play around with the intensity this last round.
Do what feels best for you.
Just keep on breathing.
Halfway there.
You're doing great.
In three,
Two,
One,
We fill up with a deep inhalation.
Holding on the top.
In three,
Two,
One,
Let go.
In three,
Two,
One,
Letting go.
Stopping where it naturally lands,
Holding the breath for the last time with empty lungs.
In three,
Two,
One,
Let go.
In three,
Two,
One,
Filling up,
Holding on the top.
I invite you to hold your breath for as long as you'd like.
As we're now done with the breath work.
And once you've let go,
Just stay in that space,
That state you've created for yourself for up to five to 10 minutes.
Just receive,
Let go of all control and wait for further guidance.
In three,
Two,
One,
Let go.
In three,
Two,
One,
Let go.
In three,
Two,
One,
Let go.
In three,
Two,
One,
Let go.
In three,
Two,
One,
Let go.
In three,
Two,
One,
Let go.
Beautiful.
Slowly,
Slowly come back to the room,
Back to the body.
Without rush,
Perhaps we start with by moving our fingers,
Moving our feet,
Stretching.
And this is a great moment to thank yourself.
Send yourself some love and gratitude to your body and also to yourself for putting in the work.
Thank you.
