Hello,
My name is Jake and welcome to this mindful based breathwork exercise.
Start by finding a comfortable position,
Sitting upright in a chair or in a traditional meditation posture.
Once you've found a comfortable position,
Before you close your eyes just notice everything around you.
Notice the temperature of the room,
The smell of the room,
The lighting in the room.
Try and find as many details and intricacies of your current experience as you can.
Once you've painted a picture of everything around you,
Begin to close down your eyes.
How does it feel now to close your eyes and cut yourself off from what you've already noticed?
What has changed?
Are there any other sensations or feelings that are beginning to rise?
Just notice them all,
Don't react,
Don't label them good or bad,
Simply just notice them for what they are.
We're now going to transfer this awareness of our present surrounding onto our breath.
Beginning to notice the cold air rising and the warm air falling with each exhale.
Breathing in,
How does it feel?
Breathing out,
What is different?
Breathing in,
Noticing any sensations,
Any feelings,
The temperature.
Breathing out,
Again noticing any sensations,
Any differences,
Any changes.
We're not changing anything,
We're not alterating the rhythm or the pace,
We're simply just existing.
We're simply just noticing what already is,
Breath by breath,
Inhale after exhale.
So what we're going to do now is we're going to change the rhythm and the pace of our breath a little bit here.
And again I really want you just to maintain the awareness of your breath.
Use all the attention of your mind to focus in on the breath.
Think of the breath like an anchor,
Once we start to breathe in a rhythm we're releasing the anchor and we're just allowing everything to happen naturally in our heads.
So that means the thoughts will just keep going,
They'll just keep going but we're anchoring down onto the breath.
Okay,
So wherever you are in your breathing I want you just to breathe all the way out and we're going to take an inhale in and we're going to sigh.
Inhale in and sigh.
Inhale in and sigh.
Inhale in and sigh.
Inhale in and sigh.
Inhale in and sigh,
Breathing all the way out.
Taking a normal breath in,
Normal breath out through the nose.
Normal breath in,
Normal breath out.
Normal breath in,
Normal breath out.
We're breathing in an infinite loop in and out through the nose,
Just breathe in and out.
In,
Out.
In,
Out.
Breathing in we expand,
Breathing out we soften.
Breathing in,
Breathing out.
It's a constant wave of breath.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
And as you breathe here I want to bring in a simple mantra to help focus the mind and the attention and re-ground us back into the present.
So as we breathe in we're going to say,
Repeat in our head,
I am here.
And as we breathe out,
Here is now.
I am here,
Here is now.
I am here,
Here is now.
I am here,
Here is now.
I am here,
Here is now.
Keep repeating it,
I am here,
Here is now.
I am here,
Here is now.
I am here,
Here is now.
I am here,
Here is now.
Breathing in,
I am here.
Breathing out,
Here is now.
I am here,
Here is now.
Try and whisper it as softly as you possibly can.
Imagine that you're standing at the foot of a canyon and you want to whisper into the canyon,
I am here,
Here is now.
I am here,
Here is now.
I am here,
Here is now.
I am here,
Here is now.
Few more breaths,
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Focus the mind on the breath.
It's okay if your mind is racing,
It's okay if you have thoughts.
Simply just allow them to enter and to leave and the only thing that's constant,
The only thing that's true is the inhale followed by the exhale.
The inhale followed by the exhale.
The inhale followed by the exhale.
Each breath out,
We're feeling relaxed,
Feeling more calm,
Feeling more centred as we breathe in,
I am here,
Here is now.
I am here,
Here is now.
I am here,
Here is now.
I am here,
Here is now.
I am here,
Here is now.
I am here,
Here is now.
Few more breaths,
Breathing in,
Out,
In,
Out,
In,
Out.
Last breath,
Breathing in,
Then breathe all the way out.
Then just hold the breath here.
Empty out all the air in your lungs and just hold the breath.
Hold here for as long as you possibly can,
Knowing that you're perfectly safe,
That everything is okay and that your body can be here for a long time.
And just enjoy this space,
Enjoy the silence.
So if you haven't already,
Take a deep breath in,
Fill up the chest,
Open the heart as we hold for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Sink and release and just allow everything to settle,
Allow everything just to regulate and return back to normal.
And just take some nice,
Soft,
Gentle breaths.
Thank you so much for joining me in this session.
My name has been Jake.
I really hope you've enjoyed this and if you did enjoy this,
Please consider to leave me a follow on Insight Timer or to leave a donation or a review.
This will really help me to create more free content here on Insight Timer so that you can access it anytime,
At any place.
I wish you a beautiful day.
Thank you.
