Welcome to this calming breathwork practice.
Go ahead and come into a comfortable position with your spine nice and straight.
You can sit up with your back supported or you can lie down with your knees bent and your feet flat.
And feel free to close your eyes when you're ready.
And let's start by simply being aware of the breath.
So normal light breathing.
And see if you can start to notice the sensations of the breath.
Can you feel the air flowing in on the inhale?
And flowing out as you exhale?
Can you feel the belly gently rise and fall?
And let the breath help you simply be right here,
Right now.
And now go ahead and exhale and breathe with me in and out through the nose in 3,
2,
1.
Inhale.
Hold at the top.
And exhale.
Good.
Inhaling.
And exhaling.
Good.
Inhaling.
And exhaling.
Inhale.
Remember all the breath is driven by the belly.
Feel the belly rising.
And hold.
Inhale.
Hold.
Relax your shoulders,
Your face.
Notice if you're holding any tension and just release as you exhale.
Inhale.
Feel the air flowing in.
And hold.
And exhale.
Feel the air emptying out and all the muscles relaxing.
Inhale.
Hold at the top.
Stay focused on the breath.
And exhale.
Inhale.
And exhale.
This time driving the air all the way out,
Drive the belly button towards the spine and hold at the bottom of the exhale.
Just a brief exhale hold here.
Sit with the discomfort.
Let it help you be present in your body.
3,
2,
1.
Inhale and hold at the top.
And just feel the stillness in this breath hold.
And release through the mouth.
Good.
Now we're going to take 3 full breaths,
Your own pace,
Your own way,
Whatever feels good.
Now let's breathe together again.
Inhale.
And exhale.
Bow through the nose again.
And hold at the bottom of the exhale this time.
Inhale.
And exhale.
Inhaling.
Exhaling.
And hold.
And inhale.
Feel the air flowing in.
And exhale.
Feel the air flowing out.
And hold.
Feeling the stillness.
Inhale.
Exhale.
Inhale.
Feel the belly rising.
Feel your body filling up with air.
And exhale.
Feel it emptying out,
All the muscles relaxing.
And hold.
Inhale.
Exhale.
Inhale.
Stay focused on the breath.
Inhale.
Hold at the bottom.
Inhale.
Exhale.
And just let go with these exhales,
Relaxing a little more with each one.
And hold.
Inhaling.
And exhaling.
Inhale.
And exhale.
Inhale.
And exhale.
And this time,
Push the air all the way out.
Pull the belly button towards the spine.
And hold.
A little bit longer breath hold this time.
Good.
Just a few more seconds.
Sit with the discomfort.
Big inhale and hold at the top.
Big exhale and hold at the bottom.
Notice the stillness of your body during this breath hold.
And release.
Good.
Now let's take three full breaths again.
Your own pace.
Your own way.
Whatever feels good.
Now,
Simply take deep inhales and exhales without any holds.
In and out through the nose if you can.
And try going at a slow but comfortable pace.
If it helps you stay focused,
You can silently count and breathe in for four,
Out for four.
Nice even inhales and exhales to get your heart,
Your brain,
Mind,
And body in sync.
If your pace feels comfortable,
See if you can slow it down just slightly.
In for five,
Out for five if you're counting.
Nice even balanced inhales and exhales.
Gently bringing your focus back to the breath whenever you need to.
Now you can let go of the count.
Return to normal light breathing.
And rather than going for a certain pace,
Come back to simply being aware of the breath.
As best you can,
See if you can feel that inner calm within you,
Even if just for a moment.
And remember,
You can use the breath to remind you that this inner calm and stillness is always there,
Always within you.
Thanks for breathing with me today.
Feel free to keep breathing and being,
And whenever you're ready,
You can open your eyes.
