Hello and welcome to this breath practice.
My name is Indra and I'll be your guide today.
This is a practice I turn to when I notice I'm getting a little heated or not thinking as clearly as I could,
When I need to pause before acting or take a breather before decision.
This practice helps release pent-up anxiety and physical tension so I can move forward from a clear-headed and a more grounded place.
I invite you to try it,
See how it serves you.
In the moments of higher pressure,
Be it at work or at home or anywhere in between,
Let the breath clear a path towards steadiness and heart-led action.
So find a quiet spot to sit,
A chair,
Cushion or floor.
Lengthen your spine.
Rest your hands on your knees and close your eyes if that feels good at this moment or simply soften your gaze.
Take a moment to feel into your body.
Scan slowly from head to toe.
Bring your awareness to the crown of your head.
Take an inhale in there and exhale.
Down to the space between your brows.
Slightly deeper breath in and out.
Now to your jaw.
Open the mouth.
Inhale through the mouth and slow,
Steady exhale through the mouth.
Breathe.
Down to your neck and shoulders.
Inhale,
Roll the shoulders and exhale.
Inhale,
Soften and exhale.
Now down towards your chest.
Sit a little taller.
Breathe into your heart space a little deeper and exhale out.
Down towards the solar plexus and your belly.
Full breath into the depth of your belly and out completely.
Down to your hips and your legs and your feet.
Inhale and exhale.
Allow your body to soften.
Let your natural breath move freely in and out for a few moments.
Now,
Begin to shape your breath.
Inhale through the nose.
On the exhale,
Open your mouth and as if you are trying to fog a mirror,
Let the air out with a whispered ha.
Again,
Inhale through the nose.
Exhale through the mouth with that oceanic sound.
This time,
Make it full body.
Inhale and engage,
Clench your fists,
Draw the muscles of your legs towards one another.
Firm up your arms as if lifting a 10 kilo bag and exhale through the mouth.
Release all the tension.
One more.
Inhale,
Engage the body,
Lift the shoulders towards the ears,
Pause at the top and exhale and let everything drop.
One last round.
Inhale deeply,
Tense the muscles,
Tense the face,
The shoulders,
The arms,
The legs,
Pause at the top and then exhale through the mouth.
Release,
Release and release.
Take a few slower,
Fuller breaths.
Still inhaling through the nose,
Allowing air to fill your chest,
Your belly,
Pause at the top and exhale with this whispered ha.
Inhale,
Fill the lungs completely,
Pause,
Exhale,
Empty,
Empty,
Empty.
One more time,
Inhale,
Fuller,
Deeper,
Maybe holding for an extra beat and exhale,
Completely letting go.
Last time,
The biggest breath of your day,
Full inhaling,
Pause at the top,
Exhale smooth and complete.
Allow your breath to return to its natural rhythm.
Scan your body once more,
Head,
Brows,
Jaw,
Shoulders,
Arms,
Chest,
Belly,
Hips,
Leg.
Notice what has shifted,
Perhaps the body feels lighter,
The mind clearer,
The inner voice a little kinder.
When you're ready,
Take one easy breath in and a long,
Gentle exhale out.
And carry this sensation of lightness with you into the rest of your day.
