Take a moment to settle in.
For this breathing practice,
I invite you to sit down,
Maybe with your back supported.
But if you feel very,
Very tired,
Of course,
You are welcome to just lie down.
Make sure you feel comfortable and your spine is aligned.
Let's just arrive here with some full and deep breaths.
Now,
You can really exhale your day,
Exhale anything that's heavy on your heart.
Just let yourself be.
Breathe out fast to leave away any left air.
Then inhale for longer,
Making more space for peace.
Exhale with a sigh out,
Surrendering to the space.
Two more times like that.
And inhale for longer,
Feel yourself opening up,
Exhale,
Ahhh.
And one more,
Maybe this is your longest breath of your day till now,
Take that breath in as you open your heart and your chest.
Exhale,
Reminding yourself how good it feels to breathe,
What a beautiful gift every breath is.
Simply connecting to this natural flow,
In and out,
Without trying to control it too much,
Just let it be.
And we are going to start with some body awareness to ground yourself even more in this space.
So,
First,
Just feel your face,
Your facial muscles,
Release the tension from your jaw,
Unclenching your teeth.
And the next breath out you take,
Just let the jaw totally relax.
And then feel your shoulders,
Noticing what are you holding there,
Are you holding stress,
Worry in the shoulders,
Remind yourself that there is no need to worry about tomorrow or the future,
Can you invite more trust in that space.
Take a deep full breath to your shoulders.
Then moving down to your hips,
Feeling your hips and maybe even placing your hands there,
Giving yourself some warmth to that space,
Just noticing if there is any heaviness around your hips and your pelvis,
Can you invite that soft and soothing breath,
Letting go of any heaviness about the past,
Any clinging,
Holding onto.
Let it go and allow yourself to stay detached,
Open to everything and yet attached to nothing,
Take a one more full breath there.
And then feeling your knees,
If you are sitting you can also place your hands there and if not,
Just feel the space inside your knees,
The top and behind your knees.
The knees are connected to stability and also to movement,
Being able to step forward,
To take that step even into something new.
Breathing deeply into that space,
Reminding yourself that you are open to accept any change that comes with grace.
And then bringing that breath lower towards your ankles,
Feeling those joints there,
Even again slight massage of that space or just moving your ankles and rounding them,
They are holding the weight of your body,
They are also responsible of so much movement in the legs,
Send some love to that space.
Reminding yourself that you can be flexible,
Not only with your body but also in your mind,
Being flexible,
Adjusting to life situations as they come.
You are not stiff,
Not rigid,
You are flowing and you are open.
And then,
Take another full breath there.
And the next few breaths you take through your whole body,
Taking that breath in from the bottom of your feet,
Let it flow all the way up,
Expanding your belly,
Your ribs,
Your chest.
And then exhaling as you ground yourself down even more.
Take few more breaths like that here,
Reminding yourself that you are safe,
That you are not alone,
That you are supported.
It doesn't matter how heavy the world may feel or how heavy your body or your mind feels,
You can always come back to that peace,
To that spaciousness inside through your breath.
You can't really see your breath or touch it,
But you can feel it and you can experience it.
And you are the only person who can actually affect it in any way.
So,
Through these next few breaths,
Just allow yourself to totally release,
To make any sounds that you want to,
Any releasing sounds.
Let yourself be totally real,
Raw and open.
Beautiful,
My dear.
Only 10 minutes of breath and notice how you feel.
Notice if anything has changed or melted away.
And keep enjoying that breath now.
Feel free to stay here a bit longer,
Giving that love and that breath to your body.
And may you have a peaceful and restful sleep.
Namaste.
