All right.
Good morning.
Good afternoon.
Good evening.
10am here in Canmore,
Alberta.
Not snowing today.
But it is beautiful out there.
Just kind of give a few minutes here for everyone to slowly make their way in.
You have three minutes here at the beginning.
Kind of get your glass of water get situated.
Find a comfortable seated position.
Seated or lying down,
Whatever is most comfortable for for today.
This one here is it's going to be a simple practice but simple,
But profound.
That's what I love about this is that it's one that I incorporate and use just about every single day.
And it really sets the tone for me,
Both in my morning and my afternoon.
I love getting the chance to use it not once but twice in a day.
And so here sharing that with y'all this morning.
Just taking a minute here to get situated to ground into this moment.
Take a second to to find your breath and to really just start slowing down a little bit.
Arriving here.
Whatever was going on this morning.
Give yourself some space from that begin finding your breath.
And simple and profound.
Beautiful.
Yeah,
This isn't going to be too complex.
The rundown and kind of the overview for today's practice is going to be it's kind of it's got three sections.
So there's going to be a slightly activating section at the beginning.
Something I found in my practice and with with a lot of the people I work with is that there's this theme around being able to relax,
Or the lack thereof.
And I noticed that when I'm if I'm always in a slow pace,
It's tougher for me to relax than when I've actually gone out and done like a really hard workout or a hike out in nature or exerted myself in some way.
Then my body almost gives it slides into a depth of relaxation easier.
And so what we're going to do today is we're going to activate and clear in the first round,
We're going to be doing a circular breath into the belly into the chest,
And exhaling through the mouth,
It's going to be for about two minutes.
So belly,
Chest,
Exhale,
All the way in deep,
Expansive breath,
And then clearing and releasing on the exhale,
Just letting it drop.
And more important than the pace is going to be the depth of breath,
Filling ourselves completely,
And then clearing all of that out.
So we're going to activate and clear in the first sequence for a few minutes,
We're going to do a breath hold,
And sit in this stillness and the space between breaths.
There's something magical and pure about the space that exists between breaths when we think about like,
How often do we spend any time there,
It's this subtle,
Nuanced moment that is so it's as though it's like the music where music is then the time between sounds,
The music of life can be really found in this space between breaths.
And so when we hold,
I find my capacity to connect to something bigger than myself or deep presence and stillness in my body,
Where messages come through all of that is is really in that space between breaths.
So we're gonna do a breath hold.
And then we're going to transition into a regulating portion,
Which is going to be a 2x breath doubling the length of the exhale.
I'm going to guide this entire thing so you don't have to remember any of that.
Really,
What I want us to do here is just to get comfortable,
Find a comfortable seated position,
Begin to close down the outer eyes here.
Taking a moment to draw the awareness into the body and find two words to check in with how you're feeling right now.
Notice what you're showing up with today.
There's tension,
Overwhelm,
Anxiety,
Worry,
Fear,
Softness,
Excitement,
Enthusiasm,
Whatever it may be.
Find two words to best describe how you're feeling right now.
And now taking a moment to set an intention.
To intend is already to do the work to call it in.
And so inviting you now to find one word,
A one word intention for this practice.
And even more so a one word intention of what you'd like to receive from this practice or be left with after it's over.
Maybe it's peace,
Softness,
Clarity,
Freedom,
Patience,
Presence,
Confidence,
Energy,
Vitality,
You name it.
Intend that into being.
Now here we go.
We're going to grab hold of the breath and begin to influence it ourselves.
Breathing first down into the belly,
Then up into the chest,
And then letting it fall naturally.
We're going to get hold and get used to this pattern.
Find this rhythm for ourselves,
Belly,
Chest,
Chest,
Dropping the exhale.
Effortless in,
Out.
In belly,
Expand chest,
Drop the exhale.
Beautiful.
Making that into a singular wave like motion,
A circular rhythm,
Belly,
Chest,
Drop,
Belly,
Chest,
Drop.
And we're going to begin together here.
Three,
Two,
One inhaling in,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out.
Beautiful.
Keep this going.
Keep this rhythm.
Keep this pattern in,
Out,
In,
Out.
Focusing on the depth of the expansion on the inhale becoming full to the top,
Dropping the exhale and using the breath and sound to clear on the exhale.
In,
Out.
Feel free to moan,
To sigh,
To grunt.
Releasing on the exhale,
Move that energy.
30 more seconds in,
Out,
In,
Out,
In,
Out,
In,
Out,
Drawing it in deep down to the belly into the chest expanding completely in all directions.
In,
Out,
Five more in,
Out,
Four in,
Out,
Three in,
Out,
Two in,
Out,
One in,
Out and final inhale all the way in holding at the top.
Hold here.
Becoming still tuning your awareness into your body noticing all of the sensations that are present.
Holding here for as long as it is comfortable.
Remain still,
Be present.
Notice the energy surging through your body right now.
This is what you're capable of housing.
You feel the urge to breathe.
Give yourself another count of three and then exhale.
Allowing yourself to be breathed for a moment,
Come back to a natural pace.
And for anyone still holding together,
We're going to release in three,
Two,
One exhaling out.
Taking a few recovery breaths here.
Switching over to nasal breathing.
We're now going to regulate our nervous system,
Bring ourself into a state of calm,
Peace and ease.
We're going to do is inhale for four,
Exhale for eight.
By slowing the exhale,
We're signaling to our nervous system that it's our right to slow down,
To relax,
To breathe and calm.
And so here we go.
Eating together at the bottom,
Becoming empty,
Drawing the navel in towards the spine,
And through the nose inhaling in for 4,
3,
2,
1 pause and exhale 8,
7,
6,
5,
4,
3,
2,
1 inhale 4,
3,
2,
1 exhale 8,
7,
6,
5,
4,
3,
2,
1 beautiful inhale for drawing this life force into the body becoming full and exhale eight.
On the exhale feeling the shoulders drop down.
The face and cheeks soften,
The jaw relaxes,
The body becomes loose and gentle.
Inhale for 3,
2,
1 pause,
Exhale 8.
Becoming empty,
Slow,
Long and controlled exhale.
Feeling your body soften and relax deeper.
Inhale for exhale 8.
Inhale for exhale 8.
Inhale,
Exhale.
It's okay to slow down.
It's okay to be gentle.
Thank yourself for giving yourself this time to just be.
Inhale for exhale 8.
Allow this breath to guide your day to slow the nervous system.
Inhale for exhale 8,
5,
4,
3,
2,
1 inhale,
Exhale.
Inhale,
Exhale and release.
Relax,
Slow right down.
Trust,
Trust,
Trust.
Inhale for exhale 8.
Inhale for exhale.
Inhale,
Exhale,
Keeping all of our awareness and focus on the body and on the breath.
Keep your mind focused right on your body,
All of the sensations going on as you breathe.
It'll keep you present.
Inhale for focusing on the tip of the nose as the air comes in.
Pause,
Exhale 8.
Exhaling out,
Keeping that focus on the breath when the mind wanders and drifts,
Gently bring it back to the breath,
To the body.
Inhale for exhale 8.
Noticing the sensations as your body begins to slow as there's spaciousness in the chest,
Softness in the hands and the neck.
It's working.
Inhale for exhale 8.
Five more rounds here.
You're doing great.
Enjoy each breath.
Inhale for finding pleasure in the inhale as we become full.
Exhale 8.
How deeply can you let yourself relax?
Inhale for exhale 8.
Inhale,
Exhale.
Two more.
Inhaling in,
Exhaling out.
Final breath.
Inhaling in together all the way to the top becoming full.
Pausing here at the top.
Taking one small inhale and letting it all go.
Exhaling out completely.
Becoming empty and holding here at the bottom for a moment.
Hold here.
Bringing your awareness into your body.
Becoming still,
Still as can be.
Present as you've been all day,
Right here right now.
And when your body urges you to breathe,
Allow air back in,
Letting go control of the breath.
Keeping your awareness on the breath,
Just witnessing what it's doing,
But allow yourself to be breathed now in this moment.
No longer controlling,
No longer influencing,
Just witnessing something bigger than you is taking care of the breath right now.
Be breathed.
Taking a moment to scan,
Scan the body.
How are we feeling now?
What sensations are alive and present?
Checking in with your heart space,
What what's present now?
Perhaps there's some spaciousness,
Ease,
Gentle,
Tender,
Rested,
Calm.
Maybe something else has surfaced,
Joy,
Ecstasy.
Or perhaps something that's been under the surface and hasn't been felt for a while is starting to arise in your body.
There's no right or wrong things to feel after a breath work.
Oftentimes,
When we slow down,
Our body thanks us by liberating stored energy by sending racing thoughts or stored emotions up to the surface because it's finally safe enough and it has the spaciousness to experience it and to feel it instead of feeling it.
Checking in with the waves of the mind.
What's the quality of the thoughts right now?
Is it stillness,
Absolute presence?
Or is it motion?
Or is it something that's in the air that's floating in the air?
What's the quality of the thoughts right now?
Is it stillness,
Absolute presence?
Or is it motion,
Or is it stillness,
Absolute presence?
Or is it motion?
Movement.
Just notice from this place of calm,
Still and serene.
Asking you to place a hand over your chest over your heart.
Feel your heart beating in your chest.
And I asked you this question now.
How do I want to show up for my day?
How do you want to show up today?
Together taking a big deep inhale in inhaling in gratitude.
Exhaling together.
Inhaling in trust.
And exhaling together.
How do you want to show up today?
As a parent,
As a partner,
As a family member,
As a friend,
As a colleague,
As a leader,
As a lover,
As a mentor.
All of the different roles that you play in a day,
Think about how you want to show up today.
With patience,
With compassion.
Maybe with enthusiasm or excitement.
Unbridled joy,
Love,
Tenderness,
Softness.
Maybe it's with ease and flow and trust.
Connect to two words.
How do you want to show up today in your world?
And when you feel those two resonating deeply in your body,
It's with confidence,
With trust,
Strength.
Begin to rub the hands together,
Wiggle the toes.
Find some soft and gentle movement in the body.
And coming back into the space.
