The techniques that we'll be doing are just tools that you can have in your back pocket so that if you're feeling overwhelmed,
If you're feeling in pain,
If you are feeling really energetic right before bed and you want to calm your nervous system,
These kind of deep breathing techniques are tools,
They're strategies that you can use to serve you,
But just remember that you don't need to follow them exactly.
All you need to do is breathe in a way that makes you feel good.
And that might mean breathing naturally,
That might mean breathing without controlling your breath.
So at any time during this practice,
If you just want to stop controlling your breath and letting it go back to natural,
Then you do that.
All right.
So really setting yourself up here with the intention of grounding and with the intention of being mindful,
Meaning I'm committing to being here and being curious about what's happening in the present,
Especially with my breath and with my body.
So with your eyes still open,
You can get comfortable,
Move around a little bit,
Set yourself up so your body feels stable and grounded that could be lying down seated.
Maybe you want to lean back in your chair so that you don't need to worry about your posture.
Maybe there's a crick in your neck that you want to stretch a little bit before you do this breathwork practice.
And checking in with your breath,
Starting to listen to it.
If you're feeling safe,
Closing your eyes,
But you don't have to.
Notice if you're controlling your breath right now or if it's automatic.
And feeling the air come in.
And feeling it move out.
Listening to the sounds that your breath makes on the inhale and the exhale.
And comparing the sounds between the inhale and the exhale.
Moving your awareness for a moment away from your breath and towards your body,
Specifically the parts of your body that are in contact with the chair,
The bed,
The floor,
Whatever you're on.
Allowing your body to sink down,
Releasing your muscles.
They don't need to work.
And you may like to imagine a visual connection to the earth.
Some kind of tether that goes through whatever building you're in and up to your feet.
Maybe to your tailbone that feels more grounding.
Before I guide your breath,
See if you can breathe right now in a controlled way that helps you connect to the earth without really thinking about it.
What would be grounding?
Breathing.
And feeling the connection to the earth.
Feeling grounded.
And curious about how that shows up in your breathing.
Maybe it feels like a deeper breath,
Moving down to your belly or into your pelvis.
Maybe there are longer inhales or exhales,
Observing your version of the grounding breath.
And I'll start guiding your breath now and again.
You don't need to follow me.
So exhale fully.
Inhale,
Expand your belly.
Exhaling.
Inhale,
Expand your belly like a balloon.
Out all directions.
Exhale.
Inhale,
Your balloon opens to the side and to the back as well.
Exhale,
Your balloon deflates a little bit.
Inhale,
It expands.
Exhale.
Inhale.
Exhale.
Starting to add some pauses.
So inhale,
Fill your belly.
Pause before your exhale.
Open your mouth,
Letting it go.
Pausing after your exhale.
Into your belly,
Expanding.
Pause.
Exhale out your mouth,
Relaxing your muscles.
Pause.
Belly breath,
Inhale.
Pausing at the top and then letting it go,
Just relaxing,
Feeling the relief of the exhale.
Pausing a moment before you inhale.
Letting it go.
Now breathing.
Just letting it go until it makes sense for you,
Whether that's continuing those belly breaths or letting your breath go back to automatic.
Breathing in a different way that feels grounding for you right now.
To your breath,
Being curious.
What are the inhales like?
How long are they?
How deep are they?
What are my exhales like?
And what part of your body is moving as you breathe right now?
No need to change it.
There's no right or wrong.
Maybe after all of those belly breaths,
You naturally crave breathing into your ribcage.
And we'll do that right now.
I'll guide you for some ribcage breathing.
You can choose to follow me or breathe on your own.
So exhale fully.
Inhale,
Expand your ribs out to the sides.
And exhale.
Inhale,
Expand out to the right and left.
And exhale,
Coming back in.
Inhale.
And exhale.
Inhale,
Really finding those space between your ribs.
Exhale,
Relaxing,
Coming back.
Inhale,
Expanding out to the sides,
Pausing.
And exhale,
Relaxing those muscles coming inwards.
This time,
Inhale,
Coming forward and back.
Exhale.
So thinking about your ribcage moving forward in space and moving back.
So inhaling,
Expanding.
Exhale,
Coming back in.
One more like that.
Exhale,
Relaxing your muscles.
Now inhale,
Your ribs expanding to the sides and front and back.
Exhale,
Coming in.
Inhale,
Finding that space in your ribcage.
Exhale,
Just relaxing those muscles.
Inhale,
Opening.
When you get to the top of your finger,
Inhale,
Pause.
Open your mouth,
Sigh it out,
Let it go.
Breathing whatever way feels good for you right now,
Whether that's controlled by you or automatic.
Noticing your body in contact with the floor,
The earth,
With your seat.
Feeling the sensations in your body right now.
And just like we were curious with the breath,
Being curious with the sensations in your body.
Maybe there are feelings of pain or discomfort.
Perhaps certain areas of your body that are calling out for attention.
See if you can notice them with curiosity instead of judgment.
Grounding down,
Feeling your connection to the earth.
Using your breath as a tool to help you feel grounded and safe and connected.
Relaxing your muscles.
Just taking a few more moments of your meditation to be present,
To be here,
To be curious.
Constantly learning about yourself.
And then starting to come back to the world,
Wiggling your body,
Wiggling your toes,
Circling your shoulders or stretching.
Maybe making some C shapes with your spine if that would feel good.
Blinking your eyes open whenever you're ready.
Thank you so much for joining me.
Take a moment to thank yourself for being here,
For being with yourself,
To thank the community for meditating with us.
