Hello and welcome to your Blue Monday Breathwork Practice and Meditation.
Typically known as the third Monday of January,
Blue Monday refers to the time of year where the northern hemisphere's weather conditions are often colder and a little grayer.
It's the time when holiday celebrations filled with cheer seem long past and right around the time New Year's resolutions have often been broken or start to fall away.
Debt and reality of consumerism can't be hidden as credit card statements roll in,
Illuminating where accumulation has happened since the end of the last calendar year.
Motivation levels are low,
Yet there is a feeling of needing to take action.
Some experience this as a general overcast to their day-to-day from the second Monday of January to the fourth Monday of January.
Now regardless of the specific date that aligns most with you,
Many are in the thick of this overarching feeling right now.
So rather than sitting in the stuck,
This Blue Monday lets reframe and focus our intention of this practice to move one step forward with peace.
My name is Kira and I'm honored that you have chosen to spend a little time with me as your guide.
Today's practice will be divided into three parts,
Circular breath,
Ho'oponopono,
And four seven eight breathing.
Whether you are a beginner to these methods or well-versed,
You'll be gently guided through each.
As always,
Challenge yourself as best you can and if at any time you need to adjust your breathing to become more supportive,
Please do so.
Let's begin.
Settling into your space,
Feel the chair,
Cushion,
Or floor supporting you from below.
Feel your spine lengthen and your body simultaneously relax.
Release any strain around your eyes and this is your invitation to unfurrow your brow.
Allow your shoulders to melt away from your ears.
If it's supportive to you during this time,
Lower your gaze or close your eyes.
Notice your breathing without judgment in this moment.
Are you breathing through your nose or are you breathing through your mouth?
Is your breath deep and reaching into your belly or is it shallow and filling your chest?
There is no right or wrong,
Just notice what you are noticing within your body.
Before we step into our first breath work portion,
Let's take three deep breaths.
Inhaling through the nose and exhaling through either the nose or mouth,
Whichever feels most natural to you.
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
And on this last one release your exhale with a sigh.
Wonderful.
For a circular breathing portion,
We'll be inhaling through the nose and exhaling through the mouth.
As you inhale,
Feel your belly expand first and your lungs and chest fill second.
This method can increase blood circulation,
Aid in relaxation,
And increase overall energy levels.
If you're not used to breathing like this,
It may feel a little choppy at first as you may have to be more mindful of where your breath is going on this journey.
Give yourself grace as you move through the six rounds.
There are no holds or pauses,
So aim to flow as seamlessly as possible from inhale to exhale and then from breath to breath.
I'll be guiding to a count of five and feel free to adjust with your level of ability.
Remembering an even inhale and exhale count with no pauses.
So let's continue.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Four,
Three,
Two,
One.
Inhale,
Inhaling what you know to be true.
Exhale,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Releasing what you no longer need.
Inhale,
Two,
Four,
Five.
Exhale,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Four,
Three,
Two,
One.
Inhaling,
Returning to your natural breath.
You just did that.
You moved stuck energy or slightly shifted a release.
That's something that you can be proud of.
As we move on to our next practice,
Let's take a moment giving gratitude to the ancestors and first people of Hawaii for sharing hoʻoponopono with us.
Hoʻoponopono is a method of moving through reconciliation and forgiveness.
There are four phrases that are repeated mindfully.
I am sorry,
Please forgive me.
I love you.
Thank you.
This is where I'll invite you to choose your intention.
Maybe it's increasing energy from your lately lethargic ways or perhaps being mindful with your time or money.
Maybe you have a particular personal relationship you're looking to mend or heal.
I also invite you to say these phrases out loud if possible to really activate your voice,
Keeping your gaze lowered or eyes closed.
If it's supportive,
Placing a hand on your heart.
Let's move forward.
I am sorry,
Please forgive me.
I love you.
Thank you.
I am sorry,
Please forgive me.
I love you.
Thank you.
I am sorry,
Please forgive me.
I love you.
Thank you.
I am sorry,
Please forgive me.
I love you.
Thank you.
Well done.
If any emotions have come up for you,
Please welcome them.
And if it feels as if nothing has shifted during that time,
That's okay as well.
Not everything needs to be experienced in this exact moment.
Moving into our final method,
Four,
Seven,
Eight breath is as simple as it sounds.
Inhaling for the count of four,
Holding for a count of seven and exhaling for a count of eight.
While simple,
It is not always easy.
This is a response focused technique that is most often used to control or shift emotional responses.
We'll do four rounds of this count.
Please inhale through your nose and exhale through your mouth.
It's really helpful as you envision a straw,
That you're exhaling through a straw,
Allowing you to gently release from your hold rather than releasing everything all at once.
When you get the swing of the pattern,
Or if you're familiar with this method,
Add an intention to move through something that perhaps has you in a holding pattern or something that you'd like to release anger or anxiety around.
Let's do one clearing breath together with an inhale inside and then we'll get started.
Inhale,
Exhale.
Here we go.
Inhale,
Inhale.
Two,
Three,
Four,
Hold.
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Four,
Five,
Six,
Exhale.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Four,
Hold.
Two,
Three,
Four,
Five,
Six,
Exhale.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Four,
Hold.
Two,
Three,
Four,
Five,
Six,
Exhale.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhaling,
Returning to your natural breath once again,
Knowing that you can practice this four,
Seven,
Eight breath at any time to move through or shift what you may be experiencing.
As you start to return to your physical space,
Notice any shifts or changes within you from the beginning of our time together.
Where is your breath entering and exiting?
Do you feel more open and expansive or rooted and grounded?
Feel free to wiggle your fingers or toes,
Maybe gently shrugging your shoulders,
Fluttering your gaze up or your eyes open.
Whatever softly welcomes you back.
You've centered yourself with a circular breath,
Initiating the seamless flow of inhale to exhale,
Taking only what you need and releasing what you don't.
You've moved energy through the practice of vocalizing a genuine reconciliation and forgiveness for yourself and others.
And you've challenged yourself to push past old narratives or programs that you may have had running.
If this time together today has been helpful,
Feel free to return to this practice and these methods at any time.
While Blue Monday is publicly associated with January,
Your personal journey with a Blue Monday or any day of the week may show up for you no matter what season is outside your door.
My name is Kira.
It has been a pleasure leading you through this practice.
Thank you for joining me.
Be well.
