Breathwork & Meditation For Grounded Spaciousness

In this session, you will learn a powerful and versatile guided meditation on grounded spaciousness. Release anxiety and stress by improving your inner connection and grounding yourself. Balance your energy and chakra centers by creating a feeling of spaciousness to move and balance your energy. The breathwork helps to prepare the mind and body to go into a powerful state of relaxed openness before the meditation fills your heartspace.

Transcript

Welcome,

Welcome to Sunday morning's Joy with Jay.

My flow is going to be as follows today.

I'm going to lead you through a breath-ward practice and then I will take you into a grounded spaciousness meditation exercise.

In order to prepare for this practice,

I ask that you go ahead and downshift your gaze or close your eyes as I lead you through this pranayama,

Ancient wisdom of breath work.

And in this pranayama,

You're going to go ahead and use your breath as you're inhaling,

This ujjayi pranayama,

Deep into the belly.

And as you blow out,

As you exhale,

With your mouth closed,

Imagine you're blowing out into a mirror,

Creating a fog.

Your mouth is closed but you're trying to blow a fog on a mirror.

It looks something like this.

Extend the exhale,

Elongate the period of time when you're fogging that mirror,

That virtual mirror.

Nice deep inhale,

Exhale with your mouth closed and with you can feel,

You can hear a sound that should be coming out as you're trying to exhale,

Fogging that virtual mirror.

Let's do this practice a few more times.

Exhale nice and deep,

Allowing your belly to expand.

Now,

After this next inhale,

You will exhale with the sound of the buzzing bee.

Sounds like this.

Mouth closed yet again.

Two more rounds of this,

Brahmari exercise.

Another round of brahmari.

Our next exercise is called anuloma viloma.

This is a nadi shudra.

This is a cleansing of the meridian.

This exercise,

And in this exercise,

You will use two fingers,

The thumb and the ring finger.

The thumb will be used,

Assuming you're going to use your right hand,

To seal your right nostril and the ring finger will be used alternately to seal your left nostril.

So in this exercise,

We focus on inhaling from one nostril,

Retaining and switching fingers,

Closing the left and exhaling from the right.

Inhaling from the same side you exhaled.

Switching,

Closing the right nostril,

Retaining and then exhaling from the left,

The opposite side.

Inhaling from the same side you exhaled from.

Holding at the top,

Sealing the nostrils and exhaling from the opposite.

Exhaling from the same side you exhaled,

Sealing the nostrils,

Holding and exhaling for a long count of eight.

Inhale for a count of four,

Holding for a count of seven at the top and exhaling for a count of eight.

Inhaling for four,

Holding for seven and exhaling from the opposite for a count of eight.

Inhale for four,

Holding for seven and from the opposite side eight out.

Inhale for four,

Hold for seven and exhaling for eight.

Now you can go ahead and drop your arms as we prepare for the next and the final round of pranayama.

And in this we're going to do something called bandha.

This is where we'll be doing extended periods of inhaling.

So before we go into the holding of the breath for the long period of time,

Let's take in some regular breaths nice and deep,

Five in,

Five out.

And last time before we exhale and hold and out.

And at the bottom of this breath after you exhale,

I want you to hold.

I will do the counting.

I will tell you when it's time for you to inhale again for as long as you can or as long as I can.

I tell you to hold whatever is possible for you the best you can hold.

Tremendous benefits in this exercise of bandha,

Holding your breath.

Three,

Two,

One and inhale,

Exhale.

And this time we'll speed up our breath a little bit,

Two in and two out as we prepare for the second round of bandha.

So go ahead and inhale,

Exhale,

Inhale,

Exhale,

Inhale,

Exhale,

Inhale,

Exhale,

Inhale exhale,

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Next inhale after the exhale we're gonna hold.

Exhale and hold.

Three,

Two,

One and inhale.

And let it all out.

Now going back to the two in two out.

Count to 15.

I'll do the counting.

You just do the inhale exhale.

Out.

Inhale and out.

Inhale and out.

Inhale and out.

Inhale and out.

Inhale and out.

Inhale,

Out.

Inhale and out.

Inhale and out inhale and out inhale and out inhale and out inhale and out and this time after the next inhale after the exhalation you're going to go ahead and hold again hold hold till I tell you hold as long as you can if you simply cannot hold as long as I tell you then go ahead and by all means take in a breath but otherwise believe me you will extend your longevity your immunity will be boosted the oxygen that is being ingested into your bloodstream will be increased tremendous benefits of holding five four three two one and inhale and return to the normal cadence and that normal cadence is five in and five out there's a lot of research to show that when you breathe nice and even like this through the nostrils in and out for a count of five and five total of ten seconds you're creating a deep state of calm in your mind you're oxygenating your bloodstream optimally you're slowing down any anxiousness in your body and you may be feeling a sense of lightness or even a tingling just 15 minutes of breath work has tremendous benefits and I ask that you go ahead and downshift your gaze close your eyes as we prepare for a meditation on establishing grounded spaciousness thank you for choosing to do this practice with me today today you will learn a powerful and versatile meditation on grounded spaciousness and use this before exercising to connect with your physical experience more effectively it'll help you to release anxiety and stress by improving your connection with yourself and ground yourself it'll help you to balance your energy in the chakra centers by creating a feeling of spaciousness spaciousness to move and balance your energy and I will guide you towards feeling your experience as you let go of the effort of doing and drop into the state of being I invite you to connect with the length of your spine and the space around it it's preferable if your spine is straight and you can feel the weight of your pelvis on the surface below you I want you to gently shift your awareness inwards to a sensing state and use the contact and the weight of your pelvis on your support to begin the sensing your sit bones are two protrusions at the base of your pelvis let your awareness move here notice your experience as it is right now you now very gently shift your weight slightly to the right sit bone then move it ever so gently slightly to the left so your weight is on the left sit bone and I want you to continue to be aware of your body's response as your shift forward now then slightly shift backwards and I want you to do this slowly one more time in each direction while becoming aware of how your spine and muscles respond to the shift and ultimately bring yourself to a centered position as best as your body will allow you now I want you to begin to experience the space directly outside your body you remember this is a practice of feeling let go of any words and labels and instead connect with sensations and energy now I want you to sense the space on your right just outside your body there is no wrong way to do this so whatever you are feeling is exactly what it should be now sense the space to your left just outside your body you do you sense a sense a spaciousness or congestion no worries if your experience is different from one side to the other in fact this is common now notice the space in front of your body and then notice behind your body do you sense a free flow of energy become aware of the space all around you a 360 degree experience you now shift the perception of your experience within your body with no specific location to scan simply notice any area where you feel spacious right now within the body where do you sense space where in your body does energy flow freely this introspection on loves for a strong connection to your experience and energy let yourself sense an area within now that feels the opposite of spaciousness perhaps it feels restricted or clogged up now sense the difference between these two states these two experiences within yourself now move your attention to the area of your spine breathe into the length of your spine create expansiveness in your body from the sit bones up all the way to the crown of your head with each breath create space open to fluid energy from the top to bottom now begin to breathe into the width of your body I love wide sit bones hips ribs armpits and even your head each time you breathe in fill up from side to side and relax on each exhale as you continue to breathe you are intentionally creating spaciousness within the width of your body now breathe into the depth of your body begin to fill up from front to back create space from front to back sense an expansiveness from your navel to your spine from your chest to your back from between the eyebrows to the back of your head in this open space you have created a love for a beautiful flow of energy you have created an expansive channel from the base of your pelvis all the way to the crown of your head take a moment to experience the free flow of energy feel the shift from any areas that felt restricted as they move towards spaciousness fill up with energy anywhere you need on each inhale and let go of any excess or unwanted energy with each exhale the shift of feeling your experience as you let go of the effort of doing in this practice has great benefits this allows you to connect with your physical experience more effectively to remain calm you are improving your inner connection and balancing your energy and chakra centers enjoy these benefits for a few more moments and bring your awareness to the fullness of your breath once more breathe in this flow state feel it in your body like muscle memory deepen your breath and allow yourself to begin moving back to a fuller awareness back to the space you were in become aware of the energy in the room around you as you seek out the experience of your outer world stay remained relaxed in your inner world as you sense your surroundings remain connected to the feeling of ease inside your body and know that it is always within you now allow your attention to coexist in both your inner and outer experience we will bring this practice to a close with a deep inhale and slow exhale I want you to put your palms together at your heart center and rub your palms briskly kindling the chi or the prana the palms are an energy vortex in your body and when you feel a nice warm ball of energy welled up between your palms I want you to go ahead and cup both your eyes one with each palm and bless yourself may clarity reign in my mind may love reign in my heart may health reign in my entire body and as you put your palms back together in prayer position at your heart center what are you most grateful for right now?

Loving yourself to open your eyes and come back into this sacred space at your own pace

Reviews

Thank you Jay ❤️

Thank you Jay so peaceful

Just felt and did not think anymore.... I’m grateful 🙏