Good evening.
Wherever you are right now,
Just make yourself comfortable and supported.
Maybe it's the support of your bed or your mat Feel free to lie down.
Or sit with a supported back.
You are going to be connecting to your breath.
And through that releasing any tension from the day,
Any inner heaviness.
And just creating more space for rest for peace.
Soothing your nervous system before you go to sleep.
So let's just arrive here,
Arriving with your full attention.
Exhaling for longer.
And inhaling for a bit longer.
On the next exhale,
You can sigh it out.
Just really let go,
Allow yourself to soften.
And then as you inhale feel that space in your belly,
In your chest Taking a moment to appreciate your breath.
That simple action of inhale and exhale.
That energy that's giving you life.
Breath is life.
So the way you breathe really affects how you live,
How you move,
How you think and process emotions and situations.
So today we simply want to listen.
We want to expand.
And we want to connect.
A very simple technique of touching the parts of your body and focusing on that somatic breath within the body.
Start,
Place your hands onto your belly.
Just let them rest on your belly as you feel your breath going through them.
Noticing that slight expansion of your belly on the inhale.
A soft contraction on the exhale.
As we start the breath from the belly instead of the chest we are actually making more space.
We are using the diaphragm muscle.
Through that,
That breath can be deeper,
More steady,
Longer.
We can deliver more oxygen to all the organs,
To our skin,
To the brain,
More blood flow to your heart.
Let's take five more soothing breaths here.
Beautiful and now bringing your hands onto your chest,
Your heart space.
So we still starting the breath from the belly but now we expand more through the ribs and chest.
We feel that expansion of the chest,
Your heart space,
That contraction.
So again,
Underneath your hands you might be feeling that slight lift of the chest.
And on the exhale,
It's coming closer to the earth,
Maybe your hands coming closer together Staying here for a few rounds of open breath.
Breathing more peace and gratitude into your heart.
On the exhale,
Soothing the heaviness,
Letting the heaviness from the heart,
The shoulders,
To just melt down to the ground.
And then our last part,
Bringing hands to your head So just to the top of your head,
Your shoulders still stay pretty relaxed,
Elbows are open And as we breathe through the belly,
Ribs and chest,
Feel that breath even in your head.
Feel that slight expansion like you are literally making more space in the mind.
And then on the exhale feel that grounding energy going through your head and then all the way down through your body as you keep holding yourself here.
A few nice and open breaths.
There is no rush.
Let this breath soothe your mind.
Let this breath reach even dark spaces in your mind and bring it a bit more light,
A bit more ease.
Just stay here enjoying this grounding breath.
Beautiful my lovely,
You can let go of your hands now,
Bring your arms alongside your body or wherever it feels comfortable.
And keep that simple pattern of your breath.
In through the belly,
Ribs and chest,
Up through your head.
And out through your head,
Chest,
Ribs and belly.
Just for a few more seconds let this breath hold you here.
Like waves of the ocean,
Let it wash off any left tension.
Leaving you feeling totally clear-minded.
Relax and open hearted.
Maybe just finishing with a full longer exhale so on the inhale take a longer breath really expand through your lungs and then maybe hold it at the top as your lungs are full hold that prana feel that energy that you have created And on the exhale totally letting go.
You are free.
Your breath is always here for you.
The more you connect to it,
The more aware you become of what's going on from within.
Thank you so much for taking the time to connect and practice.
We wish you a beautiful rest of your evening.
Namaste.
