Hi everyone,
My name is Jen.
Today's breath practice is relatively simple but can be pretty profound when you're feeling a little shaky or a little lack of trust in your own abilities.
So this is good for re-grounding,
Re-centering,
But also really cultivating a sense of confidence.
And we're gonna do this by just connecting with the body.
So we're not doing any cognitive tricks here.
We're not trying to change our thinking.
We're just going to focus on the body and breath.
So this is a nice and adaptive practice.
It's something that you can sneak off and do in a bathroom stall or on your break at work.
And it's pretty fast acting.
I find it incredibly powerful myself.
Today we're going to practice together for a few minutes.
So I invite you to find a nice comfortable position seated.
Ideally your spine is straight and tall.
And just soften through the shoulders,
Lifting the crown of the head up,
Lengthening through the spine.
Give yourself a moment to tune into your breath today.
Just the natural cadence.
Feel the gentleness of the breath.
Notice how your body feels.
Notice any thoughts.
And take stock of your energy levels today.
Whether you're feeling a little lethargic or really amped up,
This practice offers balance and steadiness by focusing on the center.
I invite you to bring all your attention to the solar plexus.
So between the heart and the navel point.
And just feel this area lighting up like a little sun.
There is an optional mudra for this practice if you'd like.
You can bring all of your fingertips together and hold them together in front of the solar plexus.
And if you are able to allow this hand position,
And this is comfortable for you,
You'll gently push into the fingertips.
You always have the option of releasing the hands down to the knees or the thighs.
The first focus is on the breath.
So once you're in a position that is comfortable for you,
We're going to inhale to a count of four.
And then we're going to exhale through the mouth in eight equal strokes.
So,
Whew.
And as you do that,
You're pulling your navel in,
You're pulling your solar plexus in and up.
And you can adjust this count by making it a little bit faster if this feels like a bit much for you.
So I'm going to begin by counting you through,
And then I'll allow you to find your own natural rhythm.
So let's begin.
Tall spine,
Inhaling to a count of four,
One,
Two,
Three,
Four,
And then exhale through the mouth in little puffs,
Two,
Three,
Four,
One,
Two,
Three,
Four.
Then inhale through the nose,
Two,
Three,
Four,
And exhale,
Two,
Three,
Four,
One,
Two,
Three,
Four.
Inhale through the nose,
And exhale through the mouth,
Eight little puffs.
And as you do,
You're pulling your navel in,
You're pulling that solar plexus in and up,
Continuing on at your own pace.
In through the nose to a count of four,
Out through the mouth,
A count of eight.
And really focus on the navel point on the solar plexus.
So if this feels like a lot for you,
Just keep going.
Trust we're only here another few minutes.
And as you're breathing,
I invite you to begin to fill the body with the inhale with a positive energy.
And as you exhale through the mouth,
Release anything you need to release.
So see this as an exercise in balance,
In release,
In strength.
Inhaling to a count of four,
Exhaling eight equal strokes through the mouth.
Beautiful job,
One more round.
In through the nose,
Out through the mouth,
Eight equal strokes.
And when you find completion of the breath,
Inhale through the nose,
Nice and deep.
Feel the whole body,
Feel the diaphragm pushing down with the breath.
It's so deep.
And then exhale through the mouth.
One more time,
Inhale,
Deep,
Deep,
Deep.
Hold,
And this time,
See if you can tighten through the navel,
Sit up even taller,
And exhale through the mouth.
Last time,
Inhale,
Hold,
Hold the position,
Sit very tall,
Sit in your strength,
Your self-trust,
Your confidence,
And release through the mouth.
Release the hands down if they're not all ready.
Take a moment to feel into the body,
Noticing any shifts in the energy,
Maybe allowing a gentle smile to cross your face.
And when you're ready,
Blink your eyes open,
And beautiful job.
So this is a practice that can sometimes take a little time to get used to.
I highly recommend it if you're going through a time where you do feel a lot of self-doubt or worry over your own ability to show up as your best self.
I am so honored to practice with you.
Thank you for taking some time with me today,
And I hope to connect again soon.
Much love.
