Welcome back to another meditation.
In this experience we're going to use the breath as a tool to cleanse the body,
Mind and soul.
Breathing in a way that allows us to truly let go of anything that we may be holding onto.
Sometimes we carry things that we aren't even aware of and this can create a feeling of heaviness,
Lethargy or even a lack of motivation.
To help release these burdens we'll use a breathwork technique called Sitale Pranayama.
For this technique we'll pucker our lips almost like sipping through a straw and gently inhaling through the nose.
It's going to sound something like this.
Breathing in through the mouth and out through the nose.
So let's begin by settling in.
Take a moment to find a comfortable seated position with feet firmly grounded and head held high.
Creating length in the back of the neck,
Allow your body to settle deeply into the chair or cushion beneath you.
Bring attention to your breath.
Feel the gentle rhythm and flow of each breath as it moves through your body.
Notice the sensation.
How does it feel as it travels in?
How does it feel as it travels out?
What are you experiencing?
What emotions or thoughts are coming up for you?
Simply observe them without judgment.
Stay focused on the breath.
Letting it fill the entirety of your awareness,
Let it guide you fully into the present moment,
Releasing any lingering thoughts from the day.
Now slowly we're going to begin manipulating our breathing.
So pucker the lips up and inhale gently through the mouth,
Then exhale through the nose.
Breathe in through the mouth like you're sucking the air through a straw.
Exhale through the nose.
Breathing in.
Exhale through the nose.
As you continue this pattern,
Find your rhythm and flow with each breath,
Soft,
Smooth and slow.
Let each breath cleanse and refresh you.
With each inhale you're inviting in clarity.
With each exhale you're releasing anything that no longer serves you.
Stay with the breath.
Stay focused and stay clear.
And in a moment we'll add another layer to our practice through a visualisation.
Imagine yourself in your favourite place in nature.
It could be a serene forest,
The majestic mountains or a peaceful beach.
Picture this place clearly in your mind.
Notice the colours,
The textures,
The scents.
Let each inhale make the scene more vivid and real.
Staying with your breath practice.
And as you immerse yourself in this beautiful,
Natural place,
Imagine the sky gently darkening with a soft,
Warm rain beginning to fall.
The raindrops are light,
Warm and comforting,
Landing softly on the skin.
You feel them rolling gently down your body.
Each drop washes away tension,
Dissolving any heaviness within you.
As you inhale peace.
We exhale stress.
The rain cascades down your shoulders,
Your arms,
Your chest and your back.
Soothing and refreshing every part of you.
Feel each droplet cleansing your mind,
Body and soul.
Let it carry away anything that you're ready to release.
Stay with the breath as the rain continues.
Inhale deeply through the mouth.
Filling yourself up with this pure energy and exhale softly through the nose.
Letting go of anything you do not need.
And as the rain begins to fade,
Feel the warmth of the sun breaking through.
Drying and warming your skin.
You are refreshed,
Renewed and filled with lightness and clarity.
Breathing in.
Inhaling peace.
Exhaling stress.
Feeling the earth beneath you and the air around you.
Bring your awareness slowly back into the room.
Noticing any sounds nearby.
Take one last deep breath in.
Exhale through the nose.
And just release the control of your breathing.
Allow everything to settle.
Allow everything to relax.
And just notice.
Notice how you are feeling.
Notice what you are feeling.
And just accept it all.
Allow it all just to flourish through the body.
And in your own time,
When you're ready,
Take one breath in through the nose.
And a deep sigh and let go.
Gently wiggle your fingers and toes.
Roll your shoulders.
And slowly open your eyes.
Thank you for joining me in this meditation.
Please know that you can come back to this exercise at any time and any place when you just need to cool down.
