Welcome to Day 2 of the Morning Routine Challenge here on Insight Timer.
How you begin the day matters.
Before the noise,
Before the rush,
There's a brief window where you get to choose how you show up.
This challenge is about being intentional with that time.
Let's jump in to today's session.
Good morning.
Welcome to this morning priming breathwork session.
Your breath is the most accessible and powerful tool that you have to work with your nervous system and shift your state.
In this session,
We'll be combining some balancing and calming techniques with something more gently energizing to set your day up in the best possible way.
How you start your day sets the tone for the entire day ahead and this practice is designed to set you off on the right foot.
I'd encourage you to do this practice seated,
So when you're ready,
Find yourself a comfortable seated position and let's begin.
If you haven't already done so and you feel comfortable doing so,
Gently close your eyes.
As you shift your attention inwards,
Begin to notice here what you can feel as you start your day.
Find a little bit of stillness in the body and begin to tune in to the subtle sensations that are present.
Take a moment here to notice your experience of your mind this morning.
Have you got a busy mind,
A quiet mind,
Few thoughts or many thoughts?
Whatever's going on for you right here right now,
Don't try and shift or control it.
Just allow it to be there without judgment.
Now notice your breath.
Notice how the breath flows naturally here.
On your next inhale,
Take a deep full breath in with me through the nose and sigh out through the mouth,
Let it go.
Take two more with me,
Breathing in and sighing out,
Releasing.
One more.
Good,
And just allow the breath now to come back to gently flowing in and out of the nose.
Now begin to slow your breath down,
Breathing in and out of your nose here.
Gently lengthening and deepening each inhale and each exhale.
Breathing deeply and slowly down into your lower belly,
Feel the belly rise and expand as you breathe in and allow it to gently,
Softly fall as you breathe out.
As you continue to slow your breath here,
Notice how the body responds.
This sense of calm,
Of peace,
Of relaxation starting to take hold.
Can you allow the jaw to soften?
Can you allow the shoulders to drop away from the ears?
From here,
Let's take five full cycles of an extended exhale breath.
For this,
We'll be breathing deeply,
Gently,
Slowly in through the nose and blowing the exhale softly and gently back out through the mouth,
Like you're blowing through a small straw.
So in your own time,
Take that first deep,
Slow inhale through your nose and blowing the exhale back out through the mouth,
Extending your out-breath and as you do so,
Inviting in a deeper sense of softness and stillness into your whole being.
As you reach the end of that exhale,
Repeating that four more times.
And now just moving through those last couple of cycles of that breath here.
And as you reach the end of that fifth and final cycle of our extended exhale breath,
Allow the breath just to come back to its natural rhythm.
We're now going to take one round of a power breath.
This is going to be a big active breath in through the nose and out of the mouth.
We're just going to take 10 of these together.
So following me,
We'll breathe in and out.
In and out.
In.
Out.
In.
Out.
Five more.
Staying with that breath.
Feeling that energy starting to build as we wake ourselves up this morning.
Last two.
Last one.
Take a full breath in and hold your breath at the top of the inhale.
Sigh out.
Release.
Exhale.
Let it go.
Allow the breath to come back to center and just notice how you feel.
Any tingling,
Any buzzing,
Any energy moving in your system.
And just take two full cycles of that extended exhale breath again here.
In through the nose and slowly,
Gently back out through the mouth just to bring us back to center.
As you reach the end of that second and final cycle of that breath,
Bring everything back to center.
In your own time,
Begin to bring some small,
Gentle movements into the body.
And whenever you're ready,
You can gently blink open the eyes and come back into your space.
I hope you have a fantastic day ahead.
If you have any questions or any insights that you want to share,
Put them in the challenge forum so we can all stay connected.
Have a good one and I'll see you again soon.
