So welcoming everyone here.
We're going to begin this practice.
Seated,
Comfortable upright position,
Back supported,
Head free.
Hands resting in your lap or on your legs.
Finding what's most comfortable for you.
Closing down the outer eyes,
Becoming still in the body.
This is a two part practice.
The first part is to clear.
The second part is to connect.
Deep belly breaths on the clearing round.
Taking a deep breath in together.
Clearing exhale.
And bringing a one word intention of what it is you wish to clear,
Let go of,
Or release today.
What's that one word?
Let it show up.
And trust that your subconscious is holding on to it and filtering each breath through that release.
The next thing I want to ask is what is the one thing from this practice you wish to receive or connect to?
One word.
Your body will know.
It will tell you right away.
It will show up in your mind.
Trust that.
Deep breath in now.
Deep breath out.
Letting go of those words.
As we begin this first round.
Beginning the clearing round.
Following my pace for the first 30 seconds.
And then continuing at your own pace.
If you need to speed it up or slow it down,
Trust yourself.
Here we go.
Beginning in 3,
2,
1.
Inhale.
Clear.
In.
Clear.
In.
Clear.
In.
Clear.
In.
Clear.
In.
Clear.
Continue this pace.
Keep breathing deeply.
More important than the speed is the depth at which you draw the air into your belly.
Keep going and inviting you to really use sound on the exhale to clear out everything you no longer need to hold on to.
Anything that's taking your energy.
5 more breaths.
4.
3.
2.
1.
Big deep breath all the way in.
Exhale all the way out.
And now at the top of the next inhale holding here.
Breathing in and pause.
Connecting to your body.
Connecting to all of the sensations that are arising right now.
Hold for another 20 seconds.
5.
4.
3.
2.
1.
And with a hum let it go.
Taking two recovery breaths at your own pace.
Inhale.
Take one more.
And I'm going back in for round 2.
Picking the breath back up.
Beginning in 3.
2.
1.
Inhale.
Belly.
Chest.
Clear.
Inhale.
Clear.
In.
Clear.
In.
Clear.
In.
Clear.
In.
Clear.
Keep going.
Find the rhythm that feels good for you if your body is asking to speed up,
To go deeper,
To clear more.
Listen to that.
If your body is asking to elongate it,
To soften and slow down,
Listen.
Keep breathing.
Keep clearing.
This pressure,
This tension,
This anxiety,
This fear no longer serves you.
Let it go.
You don't have to hold on to it anymore.
The seriousness,
The overwhelm.
5 more breaths.
4.
3.
2.
1.
In.
This time,
Exhaling all the way out and meeting at the bottom.
Pausing here and holding on empty.
Feel all of the flush of energy,
The spaciousness that was just created.
Be present for the next 20 seconds.
Together,
A big deep inhale in 3.
2.
1.
Inhale all the way in.
Pausing at the top.
Taking in one more small sip.
And now tensing every muscle of your body.
Squeeze your hands,
Your arms,
Your chest,
Your core,
Your shoulders.
Lift your shoulders to your ears.
Tuck your chin.
Squeezing 3.
2.
Holding on so tightly.
1.
And exhale,
Letting go.
Release your breath.
Release your arms.
Release your muscles,
Letting go physically of this tension.
Big release.
Switching now to nasal breathing.
Inhale through the nose for 3.
Exhale for 6.
Finding this rhythm now.
And connecting to your intention,
What it is you wish to receive from this practice.
In a way,
That's also how you want to feel or who you want to be.
Because that's already there.
It's been there all along.
It's just clearing out anything that's preventing you from experiencing that.
Confidence,
Joy,
Love,
Patience,
Peace,
Presence.
So together,
We're going to pick up the breath once again.
Inhale through the nose,
Out through the mouth.
Beginning.
3.
2.
1.
Inhale for 3.
2.
1.
Exhale 6.
5.
4.
3.
2.
1.
Inhale 3.
Exhale 6.
Inhale 3,
Breathing in your intention.
Exhale 6,
Letting everything go.
Relaxing,
Letting your shoulders drop down.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Keep going.
Continue breathing.
In for 3,
Out for 6.
Slowing things right down.
Unwinding,
Softening.
Feeling every cell in your body unwind.
Creating space for any emotion that wants to come up.
If you feel your mind wander,
Just stay with your emotion.
Stay with your body.
Stay with your breath.
Together,
We're going to exhale all the way out.
And hold at the bottom of the next breath.
Empty and pause.
Holding here.
Pausing here.
Remaining in this stillness for 3.
2.
1.
Big inhale.
And dropping the breath altogether.
Letting go control.
Allowing yourself to be breathed by something bigger than you.
Or maybe it's just the intelligence of your body.
Taking over,
Doing what it does best.
Because our bodies are brilliant that way.
When we can step out of the way mentally,
Often times it can give our body the space it needs to heal,
To recover.
To operate in the way that it knows how best.
So now just taking the seat of the observer,
The witness,
Watching as your body breathes on its own.
Recognizing all of the different sensations that are arising.
And taking now just a moment of gratitude for yourself for showing up here for this practice.
For taking time to slow down in your day.
To connect to your breath,
To your body.
And to bring intention into your life as to how you want to show up today.
Give yourself an internal high five.
And in your own time when you're ready,
Opening up your eyes,
Coming back into the space.
