Welcome everyone to today's breath work to release anxiety and to settle in into a space of calm and ease.
We're going to start by exhaling to release the weight of your body down to the earth and inhaling to grow the back of your head up to the sky.
Every time you breathe out,
Relax the shoulders down and feel your body slightly released down towards the earth.
Inhale,
Feel the back of your head grow upwards towards the heavens,
Towards the sky.
Let's try this one last time.
Exhaling to release the weight of your body down,
Feel the ground and the earth supporting you and inhaling,
Growing the back of your head up towards the sky.
Start to notice your breath and focus on breathing in and out through your nose as much as possible.
As you inhale,
Let the breath rise through the two nostrils like two golden threads reaching and merging towards the third eye.
And as you exhale,
Imagine you let go of something that you no longer need and you let it release out through the nostrils.
Continue like this for the next four breaths.
We're going to merge it with another breathing technique.
We'll inhale through the nostrils,
Visualize two golden threads,
Feel them begin to rise through the nostrils and emerge at your third eye.
And then this time as you exhale,
We're going to hum.
Mm.
Let's try that again.
Inhaling,
Breathing in all the way to the third eye.
And then exhale from the third eye,
We're going to hum it out.
Mm.
Mm.
Breathing in all the way to the third eye,
Exhaling to hum.
Mm.
Let's try this five more times,
Following your own rhythm.
Every inhale,
You see the two golden threads rise up through the nostrils,
Merging at your third eye.
And each time you exhale,
You hum and you release anything that's causing you stress,
Tiredness,
Anything that no longer serves you,
You let it hum,
You gently release it through the vibrations in your body.
Let's try this five more times,
Following your own rhythm.
Every inhale,
You see the two golden threads rise up through the nostrils,
Merging at your third eye.
And each time you exhale,
You hum and you release anything that's causing you stress,
Tiredness,
Anything that no longer serves you,
You let it hum,
You gently release it through the vibrations in your body.
And each time you hum to exhale,
See if you could lengthen that exhale just by half a breath or maybe even one more breath.
Each time you inhale,
Feel the inhale come in so naturally and so easily and effortlessly.
Let's try this just one last time,
Following your own rhythm.
So when you inhale,
Visualize the two golden threads entering your nostrils left and right,
Feel them merge at the apex of this triangle that is between your eyebrow center.
And then as you exhale,
Gently and slowly hum to release.
As you come to the end of that very last round,
Draw your awareness to the space between your eyebrow center and along the bridge of your nose.
Notice any sensations,
Any tingling,
Buzzing from inside of you.
Connect with the sensation of peace,
Insight that can be drawn from your connection through your third eye,
Which is the space of intuition,
The space of your higher consciousness.
And at any time you're feeling stress or you're noticing that feelings of anxiety are starting to rise,
You can always come back to this simple breathing technique,
Visualizing the two golden threads rise into the third eye and then exhaling,
Visualizing that you release and let go of something that no longer serves you and you hum it out.
Taking this feeling with you as you exhale,
See if you could let this feeling that is in your third eye,
Let it begin to wash over you,
Gently trickling down your face,
Your neck,
Your chest,
The back of your shoulders,
Your arm,
Body,
Hips,
All the way down through your legs.
Let this sense of ease reside deep from the space within you and let this be what you bring with you into the rest of today.
Conclude today's practice,
We bring both palms together in a gesture of prayer of gratitude in front of your heart center and we let your head bow slightly down towards your heart and your lower chakras,
Your lower energy centers,
Acknowledging this peace,
This calm and this gladness that is the true nature and the essence of you and slowly and gently sending this feeling out into the world to all living beings and the people you love and then slowly opening your heart to the world.
