Hi,
My name is Jordana and this is my morning meditation practice.
I like to call this wake up and breathe.
We're going to do some different breathing practices to help you wake up,
To clear any energy that is stagnant in the body,
That's natural from sleep,
And to prepare ourselves for a quiet and deep meditation that I've found this kind of breathing work can really open us up for.
So go ahead and sit comfortably.
You'll want to sit upright and lengthen through your spine.
With your neck straight,
Your chin parallel to the ground,
You can just begin with a few neck rolls,
Bringing the chin in towards the chest,
And then rolling the right ear towards the right shoulder,
Inhaling and exhaling through the circle.
And switching directions,
Exploring the circumference of the circle that your head and your neck make.
And then bringing your chin back to parallel,
Relaxing the eyes to close.
So we'll do some alternate nostril breathing to begin,
But we'll keep it simple.
First we're going to breathe in and out of our left nostril for 90 seconds,
And then we'll switch to the right nostril.
So go ahead and take your finger and block off your right nostril,
And we'll just begin right here,
Breathing in through the left nostril,
And breathing out through the left nostril.
You'll breathe as deeply as you can comfortably,
Breathing in through the left nostril.
And when you reach your maximum,
You'll breathe all the way out.
And as you breathe in through the nostril,
You can imagine there's a white light coming in.
Maybe you can even imagine that it tickles your brain to wake you up a little bit.
And then as you breathe out,
You can imagine any stagnant energy in the form of black smoke going out through the nostril.
We're almost there,
Just a few more.
And then let go of the right nostril and breathe in through both nostrils,
And let it go.
And then bringing the left finger onto the left nostril,
Blocking off the left side,
And we'll begin breathing in through the right nostril,
And continuing by breathing out through the right nostril,
Breathing all the way in and up to a comfortable place,
And then breathing all the way out.
You can imagine that white light again as you breathe in through the right nostril.
And coming up to tickle your brain to wake you up,
Good morning.
And then to release any stagnant staleness from the night,
Black smoke.
Inhaling right and exhaling right.
Almost there.
Last one here.
And then letting go of the nostril,
Breathing in through both nostrils,
And breathing out through both nostrils.
And we'll take a cleansing breath,
Breathing in through the nostrils,
This time breathing out through the mouth.
And so to energize our bodies,
Our spirit,
We'll do something that's known as breath of fire.
We'll do this for one minute,
And then we'll take a breath hold,
And then we'll do it again for two minutes.
Breath of fire is a rapid exhale through the nose.
No need to worry about the inhale at all.
Just focusing on the exhale,
And seeing if you can keep the body upright and not involved in the movement.
It's simply a pull in through the belly,
And an exhale out the nose.
Just doing the best you can.
We'll begin in three,
In two.
Inhaling.
The pace of your exhale is up to you.
So you can match the audio track here,
Or find your own pace that works.
This exhale out through the nose is cleansing,
Purifying.
So imagine that you are letting go of anything that you don't need now.
And then inhale all the way up,
And hold the breath.
We're simply holding the breath for a comfortable amount of time for you.
And as you hold the breath,
Just relaxing your body around holding this breath.
Letting go when you need to let go.
And finding a moment of stillness.
And we'll begin round two.
Two minutes.
Breathing in and begin.
As you're exhaling,
Relax through the jaw.
Keep the exhale going.
Sharp in and up from the belly,
And out through the nose.
Do your best to keep going.
We're almost there.
And then inhale all the way in and up,
And holding the breath.
We'll take this breath hold for one minute from here.
And you don't have to go the entire minute just to where you're comfortable.
But as you hold,
Remember,
Welcome some softness into the body.
You can hold all of the fullness of your breath and still be gentle with yourself.
Almost there.
And if you're still holding,
You can let it go.
Finding a moment of stillness.
Preparing for our last breath of this wake up and breathe practice.
This next breath is called the Nectar breath.
This is the breath where we take in all of the goodness of waking up this morning.
We enjoy it and then we let it go.
And so the way that we do this is we purse our lips as if you are drinking the nectar of today up through a straw.
And you bring that breath from your root to the place where your body touches the ground,
All the way up your spine to the space between your brows.
And you can imagine a rainbow light here and hold the breath there.
And when you need to exhale,
You'll simply open your mouth and let it go.
And then right away,
Take in the next breath of nectar.
All the way up,
Meeting yourself at the space of your third eye,
Your brow.
Imagining all of the rainbow colors here holding.
When it's time for you to let it go,
Open your mouth,
Let it be big.
And then you'll simply begin again.
We'll do this for four minutes.
See if you can increase the amount of time that you hold the breath.
But as we did before,
Relax around the holding.
Go ahead and take your breath back in.
And as we did before,
Relax around the holding.
But as we did before,
Relax around the holding.
But as we did before,
Relax around the holding.
But as we did before,
Relax around the holding.
Go ahead and take your last breath of nectar in.
And when you need to exhale,
Let go completely and relax into the effects of practice.
So take this time now and just be,
Just breathe.
I'll come back to you in a few minutes.
You can feel free to let this meditation go as long as you like.
So if you're ready to come back with me,
You'll take a deep breath.
Feel back into your body.
And then exhale,
Let it go.
You can open and close the hands,
Maybe stretch the arms,
Waking up into a brand new day.
Opening your eyes as you're ready.
It's going to be a great day ahead.
Thanks for waking up and breathing with me.
I'll see you soon.
