Hello and welcome to this breathwork session.
My name is Jake and I'm here to guide you through this practice today.
In this practice we'll be focused on a triangular pattern of breathing.
Inhaling through the nose,
Exhaling through the nose and pausing.
The inhales and exhales should be nice and soft,
Nice and gentle.
This isn't about breathing fast or breathing hard.
This is about breathing to find balance.
So to begin,
Just find a comfortable position,
Sitting upright if you can.
If not,
Lying down on the floor will also work.
Once you've found your place,
Begin just to drop into a sense of stillness.
Close down the eyes,
Feel the hands against the lap and invite a sense of softness to begin to spread throughout the face and jaw.
Allowing everything to go nice and loose.
There's no clinging,
There's no holding.
Simply just beginning to switch off the muscles in your jaw and face.
Once you find that sense of stillness,
That sense of softness begin to spread throughout the jaw,
I want you to begin to bring your awareness onto your breathing.
So begin to notice the subtle sensation of the air flowing in and out through the nose.
Begin to notice where in your body moves as you breathe.
Begin to notice the pace of your breathing.
Begin to ask yourself,
What can I notice?
What can I feel?
What am I experiencing about my breath?
Just feel what you feel and notice what you notice.
When you're ready,
We're going to begin by taking a normal breath in through the nose and then sighing.
Normal breath in and sighing.
Normal breath in and sighing.
Then beginning our triangular breathing by inhaling through the nose,
Exhaling through the nose and pause.
Back into the inhale,
Exhale,
Pause.
Inhale,
Exhale,
Pause.
Inhale,
Exhale,
Pause.
Nice and soft,
Nice and gentle.
Breathing in through the nose,
Out through the nose,
Pause.
Breathing in through the nose,
Out through the nose,
Pause.
And continue in this flow,
Inhaling and exhaling immediately and then pausing.
Begin to notice how long you can pause for.
Notice the calmness and serenity in each pause.
Although for some of us this pause might be challenging and difficult and if so,
Stay present with that challenge,
Stay focused with that challenge and continue to breathe nice and easy,
Nice and gently,
Nice and softly.
There's no clutching or grabbing.
The inhales and exhales are soft and slow.
It's one smooth inhale followed by an exhale.
Exhale.
Inviting you to maybe extend the pause if it feels okay.
Noticing where the mind goes during the breathing.
Are you staying focused?
Are you staying anchored?
Are you staying present with the breath?
Where does your mind go during the pause?
Are you present?
Are you here?
Focus your mind and attention in on the breath.
Allow yourself to anchor into it.
Lean into the breath.
The breath is here to support you.
The breath is here to hold you.
The breath is here to guide you back,
Back towards our natural state of being.
A state of inner peace and contentment.
And begin to imagine your mind like a vast wide open ocean that stretches out into the distance as far as the eye could see.
Crystal clear waters and in the middle of that ocean is you on your boat.
Sailing the waters of your mind and each thought that you have is represented by a wave more intense the thought,
The stronger the wave.
But in order to keep yourself secure,
In order to keep yourself safe from your thoughts,
You use your anchor.
You use the breath.
Dropping your anchor deeply into the depths of your mind,
Securing your place,
Meaning that the waves do not affect your ship,
Do not move your ship.
You stay calm and still.
Rooted in one place.
Following the breath as you breathe in and out.
Inhaling peace.
Exhaling stress.
Pause.
Inhaling peace.
Exhaling stress.
Pause.
Inhaling peace.
Exhaling stress.
Pause.
Inhaling peace.
Exhaling stress.
Pause.
Inhaling peace.
Exhaling stress.
Pause.
Keep flowing with that mantra.
Inhaling peace.
Exhaling stress.
Inhaling peace.
Exhaling stress.
Inhaling peace.
Exhaling stress.
And just enjoy a few moments of silence,
Staying focused with the breath.
Noticing if your mind drifts away from that pattern of breathing and just gently guiding yourself back with no judgment,
With no worries.
Just one nice easy inhale.
Relax to exhale.
And you pause.
And we're going to take a deep breath in now.
So we're going to breathe in and sigh.
Breathe in and sigh.
Breathe in.
Hold.
Three,
Two,
One,
Sigh.
Keep the eyes closed,
The body relaxed and just return back to a normal rhythm of breath.
Just allow the breath just to do whatever it wants to do,
Whatever it needs to do.
And just pause here.
And just noticing what you notice.
Feeling what you feel.
Just take some time to allow the technique to take its work.
And when you're ready,
You can open up your eyes.
Thank you so much for joining me in this session.
If you've enjoyed this session,
Please consider leaving a review.
And I'll see you here again back on Insight Timer.
Until next time,
With love,
Jake.
