Sat Naam everyone,
My name is Jaya Kamal Khar and today I'll be introducing a powerful 15 minute emotional integration breath practice called the Transformational Breath.
This is a breath practice devised by integrationist Michael Brown from the Presence Process book and it is both deceptively easy and deceptively difficult at the same time.
Hence needing some added explanation and instruction here for you so that it can be tried successfully at home.
It is a practice that once learned can be done ideally as often as twice a day for 15 minutes.
For example,
Once upon waking and once in the evening.
Not too close to bedtime if considered too enlivening for you.
The practice is built on the premise that breathing only exists now.
It doesn't exist yesterday or tomorrow.
Therefore if we execute our breath in such a way that our inhale and our exhale are conscious and continuous and they occur without pause then we will in turn remain in a state of intentional pure presence and allow for the state to extend more and more throughout our day and days.
If you closely observe how cats or dogs or other animals breathe they do so without pausing between breaths.
But as distracted humans we can easily lapse into long bouts of time in between breaths in which instead of being consciously connected to our physical body we are lost in the mental realm or body.
Therefore today we will reconnect with our physical body and even ideally allow for some emotional signatures which can be found potentially stored in the body to be integrated and or released.
Thus allowing for our vibrational resonance to elevate in our lives so that the quality of our lives also may be uplifted.
Now that we have some background let's come sitting cross-legged with spine straight or your equivalent of this but I will note that lying down is not recommended for this particular practice in order to maintain the needed alertness for its intention.
So with that spine tall we'll ensure that there's no pause present between your inhale and your exhale.
You only need to truly focus on the in-breath.
The exhale will happen naturally much like the ocean tide coming in with that vibrancy and energy and flowing it back out seamlessly and naturally.
No pause between the waves one right after the other like this.
Notice that this is a noisy inhale and it's through the nose and loud enough you can hear yourself it's definitely an audible breath and for noses that might be stuffy you can do a modification through the mouth but only in that instance otherwise the nose is definitely recommended.
So I think we're now ready.
So giving it a try.
I'll set the timer for 15 minutes doing your best to keep up if you find that pauses occur or find it challenging gently with kindness bring yourself back to the intended rhythm as soon as you can.
No pauses between breaths equate to us having left present moment awareness.
Let howling samples by Mark taking your last few rounds of breath in this way,
Inhaling and exhaling without pauses.
And now taking a deep deep inhale,
Inhaling filling the lungs and holding that breath,
We'll be holding it here for 20 seconds,
Holding,
Suspending that breath,
Allowing all that beautiful energy you just created land in the body and exhale letting that release out of the mouth.
And another deep inhale filling the lungs,
Letting them fill fully and holding the breath here,
Another 20 seconds,
Maintaining,
Holding a little bit longer and exhaling out of the mouth.
And last time a deep deep inhale filling the lungs,
Filling your body with nourishment and holding in that presence,
Holding in that power of now,
And exhale out of the mouth,
Let it stream out,
Releasing.
Well done.
Now you may have found that this was either the fastest 15 minutes you've experienced or the longest.
Good job.
I know it wasn't easy for me the first time I tried it and if it is the latter where it was more challenging to keep with it,
Just keep coming back,
Keep practicing and you may even find that there's some pretty strong resistance when you try and revisit it and that just hear that message that it's good for you in that way,
That you're meant to find this,
You're meant to practice it and you're meant to keep doing it.
Why you might find it challenging to simply consciously connect to our breathing for 15 minutes,
Twice a day.
It shouldn't be a difficult practice,
Right?
But it can be because our ingrained programming doesn't want us to be present and awake and wants us to remain asleep.
That's why we can even often feel extremely sleepy during this practice,
Our mind trying to sabotage our change into more mindful living.
Therefore to counteract this,
It is recommended we double the tempo of our breathing pattern when feeling that lethargy or in a trance-like state.
So if you're starting to get that sleepiness,
You're gonna just pick up the pace of the breath along those lines if you're finding that it's slowing as you're tired.
This breath helps us to emotionally integrate signatures still dormant or stagnant in the body which may be there since even childhood.
They didn't get there in a day and so too they will not leave in a single day.
Through repetition we can free ourselves more and more.
You may feel supremely serene during this breath practice like a palm ocean surface or more turbulent and agitated like the emotional waves that are rising to the surface from below.
Please just breathe and allow whatever surfaces during your individual unique experience.
It's definitely not easy but the results are worth it.
This practice must be done for ourselves not anyone else to attain the highest results.
Thank you so much for your courage and trying this new way of breathing in a very mindful present way.
It's very transformational and if inclined you can extend the time for longer than the prescribed 15 minutes but do your best to keep it at that standard.
I'll leave you with a mantra which you can accompany this practice in the future and it reminds you of the need for surrender into the present moment regardless of what that moment brings.
I am here now in this.
So you could potentially mentally vibrate each one of those words in the mantra with each corresponding inhale and exhale.
For example I am here now in this.
So you could do that mentally in your mind with those words as you inhale and exhale.
Thank you so much for trying this.
Peace to all,
Light to all,
Love to all,
Sat Naam and bright blessings.
See you again soon.
