Breath Relax Gui-Dance

This meditation starts with a short bodyscan before the awareness is brought to connect with the breath. The breathing practice in this meditation suggests a deeper breath with every inhale taken, and a letting go as an exhale. It results in an inner opening and creation of space for the heart and lungs inside on the inhale, and as an exhale a fall into gravity as the universal dance of the plants. A brief breath retention period allows for a contemplation and deeper relaxation at the end of the guided session.

Transcript

Please bring awareness to your entire body.

Start with the toes and feet.

Relax any tension.

Relaxing the toes and the feet,

The soul of the feet,

The inner feet.

Bringing awareness to the lower legs.

Relaxing any tension in any muscle parts.

Bringing awareness to the knees,

The upper legs,

The hip area,

Maybe right or left side,

Maybe both sides at the same time.

Just relaxing,

Easing,

Sensing the lower spine and belly region.

Relaxing any tension in the hip area,

Legs,

Lower spine and belly.

Moving the awareness to the upper belly,

Along the spine,

Up to the chest,

Maybe noticing the breath.

Taking a deep inhale and relaxing any tension in the shoulder blade area,

In the chest area,

The belly region,

The hip area.

Relaxing the shoulders,

Relaxing the neck,

Maybe shaking the neck or the shoulders,

Maybe shaking the arms a little bit,

The hands.

Relaxing the arms,

The elbows,

The palms of the hands,

The fingers.

Relaxing any facial muscles,

Relaxing any tension in the face.

Relaxing any tension in the forehead,

Feeling the ears and top of the head.

Now bringing awareness to the entire body,

Relaxing all the way up from the top of the head,

Face,

Throat,

Shoulders,

Chest,

Arms,

Belly,

Hip area,

Maybe shaking a little bit,

Relaxing the feet,

The toes.

Maybe imagining to fall into gravity,

Resting in gravity,

Trusting gravity.

Bringing awareness to the breath and just relaxing the whole body,

Any muscle tension.

Now expanding the lower belly first with the breath,

The upper belly,

Still inhaling,

Inhaling into the chest,

The throat,

And almost as you would breathe into the head at the end of the inhale,

Long expansive inhale.

With every exhale maybe say a long voo or ha.

Deep inhale starting in the lower belly traveling along the spine,

The upper belly,

Chest.

We're saying ha.

Inhaling,

Starting in the hip region almost in the lower belly,

Inhaling into the chest,

The throat,

The upper torso,

Long exhale.

One more deep inhale to explore how to create space within us.

All breathing really is this creation of space within us so air can flow in.

Deep explorative inhale traveling the inhale alongside the lower belly creating space in the belly,

The chest,

The throat,

And in a long relaxing exhale just explore in an exhale.

One more deep explorative inhale creating space within the belly,

Chest,

And then the exhale ha.

Say or make a sound,

Whatever feels good for you.

Either a voo or a ha is recommended.

Voo is very soothing usually.

Now we start the breathing session.

We'll take about 33 inhales and brief exhales before we start the retention phase.

If you feel dizzy or lightheaded at any point of this breathing we invite you to keep going and just relax.

Please expand and explore how to create more and more space within your body.

Every breath becomes an opening.

More and more space within our body with every breath.

Then when fully expanded like a balloon almost just allow to let go.

Release the diaphragm and breathing muscles to fall into gravity.

It's less relaxing but more of a release,

A letting go,

A letting go into gravity.

Full deep inhale and then maybe accompanying it with a sound.

The release,

The letting go,

Inhaling,

Ha,

Voo,

Ha.

Continuing to expand and inhale letting go as exhale.

Inhaling,

Voo,

Vah.

Creating more and more space with every inhale and just a letting go as an exhale.

Ha,

Voo,

Ha,

Voo.

Keeping the breathing cycle going,

Exploring how to create more and more space with every inhale.

Every inhale becomes an opening and every exhale is just a breathe letting go,

A release.

Not trying to push air out just to fall into gravity as an exhale.

Full explorative inhale,

More and more and deeper with every inhale and just a release into gravity as an exhale.

Voo,

Ha,

Voo.

Every inhale could be the deepest of your life.

Just being breath,

Being the creation of space within your body.

Starting with the lower belly,

Upper belly,

Chest,

Throat and then just a breathe release,

A letting go with the sound of your preference.

Try to go a little bit faster for five to ten breaths.

Just to explore and to apply everything you just learned about creating space within your body.

Every inhale becomes an exploring of creation of space within your body and every exhale is just a letting go with the sound of your preference.

Maybe every inhale becomes wider and deeper,

Maybe going a bit slower for five breaths.

Just deeper inhales,

Every inhale and just letting go as an exhale.

Inhaling,

Creating space in the lower belly,

Lower spine,

Finding pockets in our body where to create more space so more air can flow in.

And just a breathe letting go with the sound of your preference.

Inhaling,

Creating space more and more with every breath.

Exhaling,

Just a release.

Maybe going a bit faster again to apply everything you just learned about creation of space to become breath,

To be the creation of space within you.

And just a letting go as an exhale.

Taking the mind out,

Just being the activity of breath,

Expanding the lower belly,

Upper belly,

Chest,

Upper chest and just a release,

A letting go as an exhale.

Just being in the body,

Creating space,

Allowing air to flow in.

Just being in the body,

Creating space with every inhale.

Just a letting go as an exhale.

Every breath can become the deepest breath of your life.

And just being that activity of breath,

Letting go.

The last 11 breaths,

Maybe you can inhale as expansive as possible with every breath,

Knowing this is the last 11 breaths of this sequence.

Becoming and being the activity of breath.

Expansive inhales and just letting go as exhale.

Breathe,

Letting go with the sound of your preference.

The last breath,

Creating more and more space,

Just letting go.

If you feel dizzy or lightheaded at any point of this breathing,

We invite you to keep going and just relax.

Relaxing any body part,

Any tension coming up during this breathing technique and just focusing on the creation of space,

An expansion of the belly,

The chest and the exhale,

The letting go with a sound of your preference.

Inhaling,

Expanding,

Relaxing any tension in the body and just a breathe letting go as an exhale.

Relaxing the entire body while expanding the lower belly,

Chest,

Letting go as an exhale with a sound.

Only focusing on creating space within our body so air flows in and briefly letting go as exhale,

Expanding the belly and chest as never before,

Letting go of any tension on the exhale.

Now preparing for the retention phase,

Still keeping the expansion,

Letting go going,

The last five breaths,

Expanding and letting go,

Expanding more with every inhale,

A brief release with a sound as an exhale.

Imagine to store as much oxygen and energy in your entire body.

Hold the breath after the last relaxing exhale but just keep breathing for the last few breaths.

Long expansive inhale,

Storing energy in the whole body.

The last breath,

A deep inhale,

Fully inhaling,

Expanding,

Creating space and now relaxing the inhale muscles.

Most of the air flows out and now hold the breath.

Hold the breath for as long as possible after the relaxed exhale.

The entire body is relaxed.

Try to hold the breath now after the relaxed exhale as long as possible.

Just relaxing,

Relaxing any tension in your body,

Relaxing,

Relaxing any tension in our body,

Sensing any sensations in your body.

Just relaxing and sensing.

Maybe you notice how easy it is to hold your breath.

Try to go as long as possible without force,

Holding your breath,

Relaxing.

Whenever you sense urgency,

Take a full expansive inhale and hold the breath again,

Holding the breath after a long full inhale,

Again relaxing any muscles in your whole body after the inhale.

Holding the breath after the full long deep inhale and again relaxing any muscles and our whole body.

Maybe you notice a rush of energy after the inhale and can feel any sensations arising during the breath holding.

Just sensing.

Whenever you feel ready,

Just relax,

Breathe out and we can start the second round.

In a way inhaling is creating space within us so air can flow in and to breathe,

Letting go as a trust into the universe,

A brief letting go and gravity is created by all the planets dancing.

So we're just falling with our whole body,

With our inhale we create space for our lungs and our hearts to dance and then on the exhale we just trust the planets dancing,

The sound of vu or ha or of your preference.

Inhaling creating space for our hearts and lungs to dance.

Exhale just to letting go.

The inhale a creation of space within us,

Space for the heart and the long wings to dance.

Expanding the tree like branches of our lungs so air can flow in,

Nourishing us with energy.

The exhale just a trust into gravity,

A fall into gravity,

All the planets dancing.

Maybe with a sound or vu,

Ha or of your preference.

Even if the exhale is just briefly,

Time might not be as linear as we think.

In this way our body remembers and trusts the universe just to fall into it.

Inhale creation of space,

Space for our inner organs to dance,

To expand.

The exhale just to letting go,

A trust into gravity,

The planets dancing,

Falling into gravity for a brief second.

Our body remembers the relaxing and soothing practices.

You might now feel the positive presence in your body and it might be more noticeable every time you practice.

Our body remembers the love and care.

Thank you for breathing.

Thank you.

Reviews

This was great! Maybe the most effective guided meditation I’ve used on here so far. Excited to learn more...although I may ultimately borrow the practice for my silent meditation :-)