So just give yourself a little wriggle lying down.
Just wiggle the hips,
Wiggle the shoulders,
Maybe scrunch the fingertips,
Roll the wrists.
Just releasing any of that excess tension,
Any restlessness that might be on the surface.
Beautiful.
Then starting to make the breath a bit bigger.
I liked what you just did.
So just inhale,
Raise the arms up above the head.
Exhale,
Bringing the arms down,
Out through the mouth.
Inhale,
Raise the arms up.
Exhale,
Out through the mouth,
Arms by your side.
One more time.
Inhale,
Raise the arms up.
And exhale down,
Out through the mouth.
This time,
Inhale,
Raise the arms up.
Interlace the fingers,
Press the palms away from you.
Take a little stretch,
Pausing at the top of the inhale.
And then exhale,
Slowly release the hands down by your side,
Out through the mouth.
Belly pulls in,
Pause at the end of the exhale.
Just for three,
Two,
One.
Take a deep breath in through the nose,
And out through the mouth.
Now just bringing one hand to the heart,
One hand to the tummy.
We're going to take a deep breath into the nose,
Filling up from the tummy into the chest.
Exhale,
Chest falls,
Belly pulls in.
Deep breath in through the nose,
Full breath.
Exhale,
Out through the nose,
Unless you want to exhale through the mouth and let that happen.
Just take a few breaths in this way.
Deep breath in through the nose,
Filling the whole of the torso up.
And then exhaling out either through the mouth or through the nose,
Whichever feels right for you this morning.
And then however you are breathing out,
Whether it's out through the nose or out through the mouth,
I want you to bring length to that exhale to see if you can take a little bit longer to get to the bottom.
Allow the inhale to be as it is,
Nice,
Big,
Relaxed.
And then lengthen the exhale,
Pressing the hand on the belly,
Gently into the belly,
Just aiding the exhale.
Good.
Now continuing to breathe in this way,
I want you to bring internal strength to the exhale.
So feel the tummy muscles pulling in,
The belly button flatten,
Maybe the pelvis tilts a little bit as you're lying down.
I want you to bring a little bit of extra strength to the exhale,
Allowing the inhale to still be big and light and free.
And then exhale.
You may wish to bring the hand to the thighs of the ribs or to the lower ribs,
And as you exhale,
Just applying light pressure to the lower ribs,
Helping the belly squeeze in.
Moving into Bhashtaka breath,
But finding your own rhythm,
Finding lightness and maybe a bubble of excitement on the inhale,
And strength on the exhale.
Feeling your own strength,
Belly pulling in,
Feeling the muscles contract,
Drawing all that energy and power into your center,
And then the inhale,
Relax,
Release.
Strength on the exhale.
Good.
A few more breaths,
Receiving on the inhale,
And strength receiving on the exhale.
Two more breaths.
And now,
At the end of the exhale,
Hold the breath as long as you can.
Relaxing the tummy,
Relaxing the chest,
Relaxing the hips,
Allowing the spine to melt down into the air.
Be with the film of within.
And when that next breath comes,
Receive it,
Taking a nice big breath in,
Pausing at the top of the inhale,
And then just relaxing back into your natural breath.
Without any effort,
Just allow your breath to flow naturally,
In and out through the nose.
Just observe the breath.
Completely let it go and just let it do its own thing.
Now we're going to do one round of basta again,
But this time 10 breaths in and out through your nose,
Big inhale,
Big exhale.
When you're ready,
Take that first deep breath in to begin,
And exhale.
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale.
Last two breaths,
Inhale,
Exhale,
Last one inhale,
Exhale.
All the way up through the nose,
Last little bit up through the mouth,
Hold the breath.
Just hold it for five,
Four,
Three,
Two,
One.
Take a nice slow deep breath in,
Pausing at the top for five,
Four,
Three,
Two,
One.
Slow exhale out through the nose,
Maybe bringing the Ejai breath in,
Connecting that sound in the throat as you gently exhale.
As soon as the exhale finishes,
Inhale with the Ejai breath,
Breathing into the throat.
As soon as you reach the top of the inhale,
Exhale.
Inhale,
Inhale straight away,
Exhale.
Just for the moment,
No pauses in between,
Just fluid inhale,
Flowing into exhale.
You may feel a little bit quicker than normal,
That's okay.
Allow each breath to flow directly into the next.
No pauses in between,
Inhale,
Merging with the exhale.
Keep breathing in this way for a few more rounds.
Really relaxing the body,
Surrendering to the breath,
Going in,
Going out.
Breathing in this way,
Fluid flowing in,
From the inhale to the exhale,
From the exhale to the inhale.
Allowing the rhythm to take its own course.
You will slow the breath right down,
Completely letting go.
The next time you come to the end of the exhale,
Just gently pause for a count of five.
And let the inhale come gently,
When you get to the top again,
Pause for a count of five.
Then exhale for a count of five.
Pause for five.
Inhale for five.
Pause for five.
And just keep going,
Each part of the breath for five counts.
And then when you're ready,
Increase that by one each time.
Get your own pace without any pause and if it feels like it doesn't want to be that long and come back down.
And by breathing in equal parts,
We're bringing our energies into balance.
Keep it down if it's not and it feels right to do so.
Bring in the ejai breath,
Bringing that sound of the ocean into the throat.
And keep breathing in these even counts,
Whether it be for five,
Six,
Seven.
Each round may be different,
One round may want to be seven,
The next round may only want to be six or even three and that's okay.
Let your breath guide you,
Surrender the body and give your full attention and give the control to the breath.
Keep breathing in this way.
Asking yourself every now and again,
Can I relax a little bit more?
Can I soften the voice in my head?
Can I soften the sound of the numbers as I count?
Can I soften the sound of the breath?
I'm gonna relax my body down into the earth a little bit more.
Can I open up the soles of my feet to allow energy to release?
Bring your focus either to the eyebrow centre or to the tip of the nose and continue to count as you breathe in the full path of the breath.
We focus the inner eye.
You My thought comes into the mind,
Just recognise that thought.
Recognise its subject,
Control,
Future,
Past,
New,
Running.
Acknowledge the subject and then say to yourself thinking,
Thinking,
Thinking and then come back to the focus,
The tip of the nose or the eyebrows centre.
And back to the breath and begin and count again.
You you you you you you you you you you you down to the depth of the belly down into the root chakra you you you you you you you you to the hips you you you you you you you you you you you you the ribs the arms the breath may start to get a bit bigger here a bit deeper breathing into the throat breathing up into the third eye and then we'll take a big breath from the roots of the crown holding at the top feeling the fullness and exhale through the mouth in the hands of the heart and just feel the warmth of your hands into your heart breathing into that room now in that warm to filter through the whole body giving yourself love and encouragement giving yourself love and support may that feeling stay with you for the rest of the day you
