Welcome to this guided breath work for mindfulness.
This session is designed to cultivate mindful awareness through different breathing techniques.
Each phase invites you to observe how the breath influences your body,
Mind and emotion.
Find a comfortable seat or lie down.
Close your eyes gently or soft in your gaze.
Arrive in the present moment.
Once you arrive,
Take a deep breath into the nose and exhale softly out through the mouth.
Repeat this three more times.
Inhale nose,
Exhale mouth.
Inhale,
Exhale.
Freshly in,
Deeply out.
Now,
Allow your body to settle into stillness.
Observe your breath as it is.
Without changing anything,
Simply notice your breath.
Where do you feel the breath most?
Your nostrils,
Your chest or belly?
Notice the direction of the breath.
Notice the depth of the breath.
Notice the length of the breath.
The breath might be the same length in an exhale or maybe the inhalation or exhalation is longer.
Just observe what is without judging it.
Just accepting your breath as it is right now.
If your mind wanders,
Gently return to your breath.
I invite you to explore the breath and see how different sounds shape your breath.
We will empty the breath out on the exhale fully,
Naturally to invite a deep inhale.
We will explore three different sounds and each sound will be repeated three times.
The first sound we will do on the exhalation is Ha.
So we will breathe in through the nose and exhale out through the mouth,
Making the sound.
Take a breath in through the nose,
Exhale through the mouth.
Sigh it out,
Release Ha.
Inhale nose,
Exhale out Ha.
One more inhale Ha.
Just feel what you're feeling right now.
Next sound we will do is on the exhale.
So the exhale is like a gentle,
Soft whisper.
Again,
In through the nose,
Exhale through the mouth.
Inhale here and open the mouth,
Sigh it out.
Inhale nose,
Exhale mouth.
Inhale,
Exhale.
And just feel.
The next sound we do on the exhalation is V.
It's like a humming on the exhale.
Feel the vibration in your body as you exhale.
Breathe in through the nose,
Exhale V.
Through the nose in,
Long exhale.
One more in and out.
And feel how you're feeling.
The next breath exercise we will do is Samavritti.
It's an equal breath.
And even in an exhale,
We're in and exhale the same length.
So it's about finding the balance in the breath.
And I invite you for the count of four.
So we inhale through the nose for four seconds and exhale through the nose for four seconds.
And try to maintain a steady rhythm.
And of course,
When this is too long or too short,
You can adapt the length however you wish.
So we take one emptying breath before we start.
So I will go for the shh.
Inhale through the nose and exhale shh.
Then through the nose.
Inhale 1 and 2 and 3 and 4.
Exhale through the nose 1 and 2 and 3 and 4.
Inhale on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4.
Inhale on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4.
Inhale on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4.
Inhale on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4.
Inhale on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4.
Inhale on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4.
Last one,
Inhale on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4.
Release.
Observe your breath and feel.
Maybe you maintain a steady rhythm.
Maybe you notice the smoothness of your breath.
Now I invite you for an unequal breath.
The invitation is to breathe in on 4 and exhale on 6.
Of course,
Again,
Adapt as you wish.
We breathe in and out through the nose,
5 to 6 rounds.
One clearing breath.
Before we start in through the nose,
Exhale through the mouth.
Inhale on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4 and 5 and 6.
Inhale on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4 and 5 and 6.
Inhale on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4 and 5 and 6.
Inhale on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4 and 5 and 6.
Last one.
Inhale on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4 and 5 and 6.
Release.
Just feel.
Notice something changed,
Shifted or you feel the same.
I invite you for another breath exercise.
Box breathing.
We have an equal length of the inhale,
Hold,
Exhale,
Hold.
So it creates the shape like a square or a box.
So inhale 4 seconds,
Hold 4 seconds,
Exhale 4 seconds,
Hold 4 seconds.
Of course you can adapt,
Make the counts shorter or longer.
We will do 5 to 6 rounds.
Always breathing in and out through the nose.
So let's take a clearing,
Emptying breath out before we start.
Deeply inhale through the nose.
Exhale through the mouth.
Inhale for 1 and 2 and 3 and 4.
Hold on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4.
Hold on 1 and 2 and 3 and 4.
Inhale on 1 and 2 and 3 and 4.
Hold on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4.
Hold on 1 and 2 and 3 and 4.
Inhale on 1 and 2 and 3 and 4.
Hold on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4.
Hold on 1 and 2 and 3 and 4.
Inhale on 1 and 2 and 3 and 4.
Hold on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4.
Hold on 1 and 2 and 3 and 4.
Inhale on 1 and 2 and 3 and 4.
Hold on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4.
Inhale.
Hold on 1 and 2 and 3 and 4.
Last round.
Inhale on 1 and 2 and 3 and 4.
Hold on 1 and 2 and 3 and 4.
Exhale on 1 and 2 and 3 and 4.
Hold on 1 and 2 and 3 and 4.
Find stillness.
Just notice what you're noticing.
Be curious and open,
Receptive.
And just observe how do these breath techniques make you feel.
Observe your inner state.
How do you feel?
Maybe you feel more energized or calm or focused.
Whatever you feel is just okay.
No judgment.
Just observing and accepting what is.
And slowly bring your awareness back.
And whenever you feel ready,
You can move your body gently,
Open the eyes and move on with your day.
