Hello and welcome to this uplifting breathwork practice designed to enhance positivity,
Optimism,
Boost your mood,
And elevate both your body and your mind into a higher vibrational frequency.
My name is Natasha Thompson of The Well Canada,
And today I will be your guide on this short but very effective breathwork journey.
To begin,
Please come to either a seated position where you have your back resting against a solid,
Supportive surface,
Or better yet,
Lay your body down on your back.
Wherever you're at,
Relax fully.
Take up as much space as you need.
Wherever you find yourself right now,
Sitting or laying,
Ensure that you have the next 20 minutes or so just for you,
Undisturbed,
Safe,
And comfortable.
And then when you feel ready,
Close your eyes down,
And settle into stillness,
Silently,
Or mentally,
Without moving your lips or your body.
Plant a potent seed,
An intention for contentment,
For joy,
For happiness,
By turning the corners of your lips up ever so slightly,
And allowing a soft smile to spread across your face.
Breathing in deeply,
And silently reciting,
I am happy.
And breathing out fully,
Silently saying,
I deserve happiness.
Take another deep breath in,
I am happy.
And another deep breath out,
I deserve happiness.
Last one,
Breathing in,
I am happy.
Breathing out,
I deserve happiness.
And let the mantra go,
Let the words fall away,
But the smile remains.
We will be moving through three rounds of pranayama,
Or breath work,
Together today.
The breathing technique is called two-stage,
Meaning you take a deep breath in through your nose,
Filling up into the belly.
You take a second breath in through the nose,
Filling up into the chest,
And then you part your lips,
Open your mouth,
And sigh the air away.
In through the nose,
Pausing for just a moment,
Second breath in through the nose,
Long exhale to release through the mouth.
It will sound a little bit like this.
Round one begins in three,
Two,
One.
Breathing in,
In,
Out.
In,
In,
Out.
In through the nose,
In through the nose,
Out through the mouth.
In through the nose,
In through the nose,
Out through the mouth.
In,
In,
Exhale it all away.
In,
In,
Out.
Keep that breath flowing,
Keep smiling.
In,
In,
Out.
There is no pause,
Just a continuous circuit,
A flow of breath that keeps moving.
Two breaths in,
One breath out.
In,
In,
Out.
In,
In,
Out.
Last three.
Two.
Last one,
Two breaths in,
One long exhale out.
Breathe out,
Breathe out,
Breathe out,
And hold empty exactly where you are.
Relax.
Relax.
Entire body is soft and easy.
Floating in the stillness,
Floating in the ease.
The peace of this present moment.
Relaxing here.
Easy body,
Easy mind.
Holding empty for three,
For two,
For one.
Take a deep,
Nourishing breath into your lungs,
Holding full at the top.
Letting a smile sweetly spread across your cheeks.
Welcoming lightness,
Welcoming fullness,
Holding that air within you.
Having everything you need for three,
For two,
For one.
Exhale it all away,
Breathe out,
Breathe out.
Take a deep breath in,
And a deep exhale.
Second round of two-stage pranayama begins in three,
Two,
One.
In,
In,
Out.
In,
In,
Out.
In through the nose,
In through the nose,
Out through the mouth.
In through the nose,
In through the nose,
Out through the mouth.
Keep going,
Keep smiling.
Without pause,
This air continues to flow,
Just as it is.
In,
In,
Out.
In,
In,
Out.
You've got this.
Keep going.
Last three.
Two.
Last one.
Exhale out,
Breathe out,
Breathe out,
Breathe out,
And hold empty.
Relax.
Take off the armor.
Drop out of the head and feel into the body.
The sensations.
The energy.
The aliveness.
Feel it all flowing through you.
Holding empty here.
Relaxing in this space.
Without breath for three,
For two,
For one.
Take a deep,
Full breath in.
Breathe in,
Breathe in,
And hold that air at the top.
Full of air.
Everything you need contained within your lungs,
Within your body.
For three,
For two,
For one.
Exhale out.
Cleansing breath in,
Purifying breath out.
Last set.
Moving towards joy and bliss and pure contentment.
You are worthy of happiness.
Final round begins in three,
Two,
One.
In,
In,
Out.
In,
In,
Out.
In,
In,
Out.
In,
In,
Out.
Keep breathing just like this.
Merging and connecting every intake and every out-breath.
Continuous rotation of air.
Keep smiling.
Two breaths in,
One exhale out.
In,
In,
Out.
In,
In,
Out.
You've got this.
Almost there.
Last round.
Where are you holding back?
Feeling it all.
Feeling joy.
Feeling bliss.
In,
In,
Out.
Last three.
Two.
Last one.
Out and let all of the air leave your body.
Breathe out,
Breathe out,
Breathe out.
Holding empty.
Relaxing the entire body.
The entire vessel.
Settling into stillness.
Feeling into the entire body and its multitude of sensations.
Energy moving.
Energy coursing throughout you.
Feel it to be true.
The whole body is alive and lit up.
Holding empty here for three,
For two,
For one.
Take a deep,
Full breath in.
Breathe in and hold it full at the top.
Let that smile spread broadly across your face.
Full of air.
Abundance within you.
Relaxing the face but keeping that breath contained within this vessel.
For three,
For two,
For one.
Exhale out,
Breathing out fully.
Taking a breath in and a breath out.
Regulating your breathing but remaining in stillness.
Gentle smile.
So much to be thankful for in this moment.
Thank you body.
Thank you lungs.
Thank you life.
Remain here for as long as you feel.
Take care and keep smiling.
