Welcome,
Welcome,
Welcome.
This practice is an open invitation to you,
To pause the external world that's full of so many distractions and to turn your attention inwards,
To your inner space,
Turn your attention to your body.
To your body that can sometimes feel unsafe,
To your beautiful body that sometimes feels overwhelmed and your mind doesn't know how to solve it,
To your incredible body that takes on so much for you,
Even when you don't know it,
I understand.
When we're stressed our bodies no longer work in symbiosis,
We owe it to them to carve out time in our day to bring them back to balance,
To align the body,
The mind and the heart,
To operate from safety,
From truth and love.
It is all possible for you.
And while I talk for a little while longer,
Settle down into the space around you,
Remembering to remove any distractions like your phone,
Put on some headphones,
Close the door and be ready to immerse yourself in the now.
And when you're ready,
Close your eyes and close them once more to really turn your attention within.
Notice the beat of your heart,
Your pulse,
What can you feel around your body,
Through your body,
Perhaps even outside of your body,
From your fingertips to the crown of your head,
From your toes all the way up to your hips,
Where is tension sitting in this moment?
Notice that,
Without judgement,
Simply being a witness to it,
And notice that the less you resist the tension and welcome it in,
It begins to soften.
Energy flows where attention goes,
And that's all that this is.
Stress and anxiety,
Tension,
It's all energy that comes and goes and flows and flows.
It moves and shows us where we're out of balance,
In those places where it feels tight,
A weight in the chest,
A knot in the stomach,
A lump in the throat,
Tension in the shoulders.
It's time to be a little extra gentle with yourself and open up your channels to allow that energy to move through you and work for you,
To allow that energy to be expressed and seen and heard and felt in a way that is safe.
Shining the light on it changes our relationship to it and we can see again,
No longer in fear,
The power shifts back to us and we can lean into the lessons with clarity and confidence to look forward.
Liberation,
Compassion and love.
In a moment you're going to start to inhale through the nose for four counts and as you do,
Breathing it in from the belly to the chest and as you exhale out for four more counts,
Gently through the mouth,
You can allow the belly to sink in slowly as you make a soft ocean sound through the mouth.
Are you ready?
Inhale three,
Two,
One and exhale three,
Two,
One.
In through the nose,
Expanding the belly out,
Out and exhale sinking the belly in,
In and in three,
Two,
One,
Three,
Two.
Continue just like this,
Just in this rhythm.
Notice your shoulders,
Are they soft?
Can you soften them?
Allow with each inhale and exhale to sink deeper and deeper into your seats.
Any tension simply melts away from your physical body.
The muscles in your face also loosen,
The muscles in your fingers,
Your toes and as you breathe in this gentle pace,
You are activating your parasympathetic nervous system,
Your rest and digest,
Your healing state,
Guiding you back into a state of calm,
Releasing and liberating you.
It's an opportunity to breathe into that place in your body where you feel anything is stuck.
Gently breathe into that place,
Channeling the energy of the breath to that space.
Shine the light there.
You may feel emotions begin to rise,
Allow them to be released,
Allow the energy to move and pass through.
You've got this.
You are safe,
You are love and you are enough.
You are safe,
You are love and you are enough.
Keep breathing like this.
Now it's time to awaken to your potential.
In a moment,
The rhythm will shift and so will you.
I have two options here as we're going to use the upper body to support us in this breath work piece.
Your first option is to gently tap using your fingertips or palms of the hand,
The area where the tension lies.
If you still feel a lot of weight in that area,
This is a great option to support your body with what's stuck.
Your second option is to raise your hands and arms halfway up,
Keeping them close by the body.
The hands are in line.
The first inhale,
Bring them there.
The second inhale,
We're going to raise the arms fully into the air and as you exhale,
Pull them down to sit by your ribs with a clenched fist.
Choose whatever feels good for you.
Breathing rhythm,
Energy on a new level,
Literally shaking up what's gone.
Space for you to center and reconnect with what's always been there.
It goes like this.
Two sharp inhales through the mouth,
Followed by a short exhale through the mouth.
The first inhale still expands the belly.
The second is in the chest.
And as you exhale,
Pull the belly button to the spine as you expel the breath and that energy outside of you.
Let's begin.
You're doing great.
Begin now to soften your breath and come back to a natural rhythm of breathing.
Good.
How do you feel now?
What has shifted for you?
What feels new within your body?
Take a moment to sit with yourself and write anything down and notice how things are different now.
Notice the energy that's moved and flowed within and out and welcome all of it.
Liberation.
