Good morning and welcome to your breath work practice.
My name is Luke,
The Breath Architect.
Before we move into your morning breathing,
Let's just tune into how you feel this morning.
How did you sleep?
How do you feel?
Whatever arises is just simply inflammation,
A reflection of what you've been holding on to or choosing to let go of.
This morning,
We'll bring your system into balance and focus with alternate nostril box breathing.
And,
We'll end with a shrunk energizing breath work session after to awaken your system.
Alternate nostril breathing is a simple way to create rhythm between your body,
Breath and mind.
By breathing slowly through one nostril at a time,
We balance your nervous system,
Your right and left brain activity,
Bringing you into clearer presence.
So as we begin,
Settle into a comfortable seat,
Spine upright but relaxed,
Shoulders soft,
Hands resting gently on your lap,
And just breathe,
Observe,
There is nothing to force you,
Just be aware of your breath.
Now let's take a gentle breath in through the nose and release with a soft sigh,
Releasing any stored tension.
One more now,
Inhale through your nose and release with a soft sigh,
Letting it all go,
Letting your body arrive,
Letting your mind settle.
To begin the practice,
You'll first raise your right hand and rest your index and middle finger on your forehead.
Let your thumb sit on your right nostril and your ring finger on the left nostril.
You're now going to close the right nostril and inhale through the left nostril for 1,
2,
3,
4,
Close the left nostril and hold.
Exhale through the right nostril for 1,
2,
3,
4,
Into the left,
Into the right,
Release left and out,
In left,
Following the breath pace up,
Out,
A quiet pause in stillness.
Final one now,
And then slowly release your hand in 2.
Now we will shift into some activation breathing,
Not forceful,
Not intense,
Just enough to wake up your system.
For this one,
We're going to be breathing in and out of your mouth.
During this practice,
You may feel tingly sensations,
Maybe a little lightheadedness,
All part of the activation process.
And if at any point it gets too intense,
You can shift into inhaling through your nose and out of your mouth.
Now,
Place one hand on your lower belly and the other on your chest and inhale through your mouth with relaxed lips.
Feel the rise of your lower belly,
Then chest.
Release out,
Belly,
Chest rise,
Let it go.
No pause between the inhale.
Keep following this cycle.
You can follow the sound of the breather or go at your own pace.
We're going to go for 60 seconds,
Feeling this present moment.
Just be here now.
In 5,
4,
3,
2,
1,
And release.
Let your breathing return to normal.
With your eyes closed,
Gently widen your awareness outwards.
Notice the sounds around you.
Soft,
Distant,
Feel the air on your skin,
The weight on your hands.
Notice the gentle movement of your breath.
Just be open.
Now,
While you're here,
Set your intention of how you would like this day to unfold.
Feeling grateful for all that you have in your life right now.
Let your breath gently expand this feeling.
The music will continue to play for a few moments.
Use this space to lock in your intentions.
And have a beautiful day.
Bye.
