Welcome to your soma daily dose limitless version with me David Florence and introducing Lara Wharton.
This is a 4-8 breathing practice,
Meaning 4 seconds in and 8 seconds out.
Be prepared for the second round where the pace quickens.
Coming into a comfortable seated position with your hands on your lap,
Your spine straight,
Shoulders back and chest open.
Tucking your chin slightly to elongate the back of your neck.
Reaching the crown of your head towards the sky.
And then relaxing the body heavier into the support beneath you.
And beginning to soften.
Noticing the body is breathing.
Beginning to lengthen the exhale slightly.
Allowing the inhale to be a little bit deeper with each breath.
Relaxing the torso,
The chest,
Rib cage and stomach,
Letting it be soft.
All of the breath passes through with ease.
Noticing any place in your body that could be a little bit more relaxed.
Sending your breath to that place to help it open.
Noticing any tension or holding on.
Beginning to settle in.
Even deeper and heavier into your seat.
As the body surrenders into stillness.
And then to the rhythmic,
Wave-like motion of the breath.
Softening the face.
Letting the eyes be heavy in their sockets.
Relaxing the jaw,
Lips,
Tongue.
Softening the throat.
Feeling the gentleness of the breath as it passes through.
Allowing the shoulders to relax even heavier away from their ears.
Your chest broadening as your shoulder blades come down the back.
Bringing your awareness down your whole spine to your lower back,
Which is relaxed and broad.
Feeling the weight of your body completely held by the support beneath you.
Knowing you are so safe here.
Safe to surrender.
Safe to be still and soften.
Just be.
Are you ready?
In,
Two,
Three,
Four and out.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
That's good and in,
Two,
Three,
Four and out.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
That's good and in,
Two,
Three,
Four and out.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
That's good and in,
Two,
Three,
Four and out.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And in,
Two,
Three,
Four.
Keep it going.
In,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
That's good.
Feel that energy building up inside.
Every breath you take creating a supercharge from deep within.
Keep it going.
And out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
That's good.
In.
Now inhale all the way.
Hold at the top.
Now exhale all of the air.
Letting out a little hiss at the bottom and hold your breath.
Feel the stillness within yourself.
Tapping into the tranquility of this moment.
Feeling the energy swirl around inside your body.
Allowing it to move and express itself.
Relaxing the body.
We're safe here.
Relaxing and allowing.
Whenever you're ready to inhale,
Do so with a big,
Deep inhale through the nose.
Holding at the top.
Squeeze the Mula Bandha.
Squeeze the muscles in the sexual region.
Hold your breath.
Remember there's no force.
So exhale whenever you're ready.
And when you do so,
Exhale with a sigh.
And then revert to normal breathing.
Focusing on the belly.
Nice and smooth.
Feeling your whole body as one cohesive unit.
Breathing on its own.
Simply being.
Softening,
Feeling.
Staying present to all the sensations you're feeling.
Moment by moment.
This is what healing feels like.
Just noticing and staying close to the breath.
You're doing great.
Softening even more.
There we go.
Keep it going.
Breathing in that vital prana.
That life force energy.
Keep it going.
That's good.
Building up that energy.
That life force energy.
Like an electrical charge.
Building up.
Keep it going.
Getting ready for a change of pace.
Keep it going.
Keep breathing.
There we go.
In,
Out.
In,
Out.
Keep it going.
In,
Out.
Keep building it up.
Building that energy.
You're almost there.
Breathing all the way.
Fully in.
Through the nose.
Hold at the top.
Gently let go.
With a sigh.
Hold your breath.
Enjoy this moment of stillness.
Feeling your body.
Feeling that energy or prana you built up in the body.
Expressing itself.
Feel the breath still.
Feel the entirety of this present moment.
Feel the vibrations.
All men is where creativity,
Clarity,
Joy and inspiration exist.
Letting it all be.
Holding your breath for as long as feels comfortable.
Don't force it too much.
You know when the time is right.
So when you're ready,
Inhale all the way through the nose.
Hold your breath and squeeze the Mulabanda,
The perineum.
Keep squeezing.
Imagine you're drawing up that white ball of electrical energy up your spine.
Holding your breath.
Whenever you're ready,
Exhale with a sigh,
And return to normal breathing with the belly.
Allowing the body to breathe itself without effort or control.
Softening.
Notice how you feel now.
Giving yourself some appreciation and kindness for showing up today.
And putting this work in for the benefit of yourself and those around you.
Feel in your body how you want to feel throughout the rest of your day.
Breathing into that feeling.
Letting it sink in to your relaxed body.
With each exhale continuing to soften and open.
And now feel how you want to feel a week from now.
Feel it in your body.
Letting the breath be relaxed and natural and effortless.
Letting this feeling sink in to your whole body.
And now letting it all be just the way it is.
I'm proud of you.
Taking your time to gently introduce some movement whenever you're ready or staying in stillness.
Being really gentle with yourself as you come out of the meditation at your own pace.
